Enjoy a lighter take on the classic comfort food—healthy ground beef and gravy over mashed potatoes. This nutritious version keeps the hearty flavors while supporting your wellness goals.
Introduction
This article explores a healthy ground beef and gravy over mashed potatoes recipe, offering a satisfying meal that’s both delicious and aligned with weight-loss objectives.
Why This Dish Is Perfect for Weight Loss
Traditional comfort foods often carry high calorie counts, but this healthy ground beef and gravy over mashed potatoes recipe is tailored to be lighter without sacrificing taste.
By using lean ground beef and incorporating mashed cauliflower alongside potatoes, this dish reduces overall fat and calorie content. Additionally, opting for a homemade gravy allows you to control ingredients, avoiding excess sodium and preservatives found in store-bought versions.
The inclusion of vegetables like onions and garlic not only enhances flavor but also adds essential nutrients and fiber, contributing to a balanced meal.
Furthermore, this recipe supports portion control, making it easier to enjoy a comforting meal while maintaining a healthy diet.
Incorporating this healthy ground beef and gravy over mashed potatoes into your meal plan can provide the satisfaction of a classic dish with a modern, health-conscious twist.
Recipe Overview
This healthy ground beef and gravy over mashed potatoes recipe serves 4 and takes approximately 45 minutes to prepare and cook. It’s a wholesome meal that combines lean protein, vegetables, and a flavorful gravy, all served over a bed of creamy mashed potatoes.
Ingredients
For the Mashed Potatoes:
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2 lbs potatoes, peeled and cubed
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1 cup cauliflower florets (optional, for a lighter version)
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1/2 cup milk (or a dairy-free alternative)
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2 tablespoons butter
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Salt and pepper to taste
For the Ground Beef and Gravy:
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1 lb lean ground beef
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1 medium onion, finely chopped
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2 cloves garlic, minced
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2 tablespoons all-purpose flour (or a gluten-free alternative)
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2 cups beef broth (ensure it’s low-sodium)
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1 teaspoon Worcestershire sauce
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Salt and pepper to taste
Cooking Instructions
Step 1: Prepare the Mashed Potatoes
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In a large pot, bring water to a boil and add the peeled and cubed potatoes along with the cauliflower florets.
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Cook for about 15 minutes, or until the potatoes are tender.
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Drain the water and return the potatoes and cauliflower to the pot.
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Mash them together until smooth, then stir in the milk and butter.
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Season with salt and pepper to taste.
Step 2: Cook the Ground Beef
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In a large skillet, cook the lean ground beef over medium heat until browned, breaking it apart with a spatula as it cooks.
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Once browned, drain any excess fat.
Step 3: Make the Gravy
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Add the chopped onion and minced garlic to the skillet with the beef.
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Cook for 2-3 minutes until the onion is translucent.
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Sprinkle the flour over the beef mixture and stir to combine.
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Gradually pour in the beef broth while stirring to prevent lumps.
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Add Worcestershire sauce, salt, and pepper.
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Simmer for 5-7 minutes, or until the gravy thickens to your desired consistency.
Step 4: Serve
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Spoon the mashed potatoes onto plates.
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Top with the ground beef and gravy mixture.
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Serve hot and enjoy your healthy ground beef and gravy over mashed potatoes.
Nutritional Information (Per Serving)
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Calories: Approximately 450
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Protein: 30g
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Carbohydrates: 35g
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Fat: 20g
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Fiber: 5g
Tips for a Healthier Dish
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Use Lean Ground Beef: Opt for ground beef with a lower fat percentage, such as 90% lean, to reduce saturated fat content.
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Incorporate Vegetables: Add finely chopped vegetables like carrots or spinach to the ground beef mixture for added nutrients and fiber.
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Choose Low-Sodium Broth: Select a low-sodium beef broth to control the amount of salt in your dish.
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Limit Butter: Use a moderate amount of butter in the mashed potatoes or consider substituting with olive oil for a healthier fat option.
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Control Portion Sizes: Serve appropriate portions to manage calorie intake while still enjoying the meal.
Storage and Reheating
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Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
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Freezing: For longer storage, freeze the ground beef and gravy mixture separately from the mashed potatoes. They can be kept in the freezer for up to 3 months.
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Reheating: Reheat thoroughly before serving. Add a splash of milk to the mashed potatoes to restore creaminess if needed.
Variations and Substitutions
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Ground Turkey or Chicken: Substitute the ground beef with lean ground turkey or chicken for a lower-fat alternative.
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Mashed Cauliflower: Replace the mashed potatoes with mashed cauliflower for a low-carb version.
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Vegetarian Option: Use lentils or plant-based meat substitutes in place of ground beef
Pairings and Accompaniments
To elevate your healthy ground beef and gravy over mashed potatoes meal, consider these complementary sides and beverages:
Ideal Side Dishes:
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Steamed Green Beans: Their crisp texture and mild flavor balance the richness of the gravy.
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Roasted Carrots: Sweetness from caramelization adds a delightful contrast.
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Crisp Side Salad: A mix of greens with a light vinaigrette provides freshness.
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Crusty Bread: Perfect for sopping up any leftover gravy.
Beverage Pairings:
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Sparkling Water: Cleanses the palate between bites.
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Herbal Iced Tea: Offers a refreshing, slightly sweet complement.
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Light White Wine: A chilled Sauvignon Blanc can enhance the meal’s flavors.
Comparison with Similar Recipes
This dish shares similarities with classic comfort foods like Salisbury steak and shepherd’s pie. However, it stands out by focusing on lean ground beef and incorporating mashed potatoes, offering a lighter alternative to the traditional heavier versions. Unlike Salisbury steak, which often includes breadcrumbs and is pan-fried, this recipe uses a straightforward cooking method with minimal ingredients, making it both healthier and easier to prepare. Compared to shepherd’s pie, which is baked and includes additional vegetables, this dish is quicker to make and doesn’t require an oven, making it more convenient for a weeknight dinner.
Frequently Asked Questions (FAQs)
Can you cook potatoes and ground beef at the same time? Yes, you can prepare the potatoes and ground beef simultaneously. While the potatoes are boiling, cook the ground beef in a separate pan. This approach saves time and allows both components to be ready around the same time.
What happens when you overbeat mashed potatoes? Overbeating mashed potatoes can cause them to become gluey and have a gummy texture. To avoid this, mash the potatoes just until smooth and avoid using a food processor or blender, which can overwork the starches.
What is the origin of mashed potatoes and gravy? Mashed potatoes and gravy have roots in European cuisine, with mashed potatoes originating in the Andes and gravy emerging as a way to utilize meat drippings. The combination became popular in the United States during the 19th century as a hearty and economical meal.
How long are homemade mashed potatoes good for? Homemade mashed potatoes can be stored in the refrigerator for up to 3 days. Ensure they are kept in an airtight container to maintain freshness. For longer storage, mashed potatoes can be frozen for up to 2 months.
Best Time to Enjoy the Recipe
This healthy ground beef and gravy over mashed potatoes dish is versatile and suitable for various occasions:
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Dinner: A comforting choice for a family meal.
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Lunch: Provides a satisfying midday break.
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Meal Prep: Ideal for preparing in advance for busy days.
Presentation Tips
To present your dish attractively:
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Garnish: Sprinkle chopped parsley or chives over the top for a touch of color.
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Serving Style: Serve in individual bowls or on plates with the mashed potatoes as a base and the ground beef and gravy layered on top.
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Accompaniments: Arrange side dishes neatly on the plate or in separate bowls for a balanced presentation.
Conclusion
This healthy ground beef and gravy over mashed potatoes recipe offers a lighter take on a classic comfort food, making it suitable for those looking to maintain a balanced diet without sacrificing flavor. With thoughtful ingredient choices and mindful preparation, this dish can be a satisfying addition to your meal repertoire.
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