1 lb lean ground beef or lean ground turkey
1 tsp thyme
1 tsp paprika
salt and pepper to taste
3 tbsp white whole-wheat or almond flour
1 1/4 cups low-fat chicken broth
1 1/2 tsp Worcestershire sauce
1 medium red bell pepper
1 medium green bell pepper
1 medium yellow bell pepper
1 medium yellow onion, sliced and separated into rings
Crumble the meat into a large mixing bowl and stir in the thyme, paprika, about a teaspoon of salt, and some pepper. Using your hands, mix well and shape into 4 patties about 1/4-inch thick. Place the patties on a microwave-safe rack (Usually called a bacon rack.) Microwave on high about 4 or 5 minutes or until cooked to desired doneness. Turn the rack after 3 minutes if your microwave does not have a turntable. Remove meat and keep warm; reserve 1/3 cup of the drippings.
Mix the flour into the drippings in a medium-size microwave-safe bowl. Stir in the chicken broth (personally, I hate chicken and prefer vegetable broth) and the Worcestershire sauce. Microwave on high 2 to 3 minutes or until the mixture thickens. Stir after each minute. Season with salt and pepper to suit your taste. Add the bell peppers and onion rings. Cover and microwave on high 5 to 7 minutes or until the vegetables are crisp tender. Stir after 3 minutes of cooking.
To serve, place vegetables, onion, and gravy over the meat patties.
1 tsp paprika
salt and pepper to taste
3 tbsp white whole-wheat or almond flour
1 1/4 cups low-fat chicken broth
1 1/2 tsp Worcestershire sauce
1 medium red bell pepper
1 medium green bell pepper
1 medium yellow bell pepper
1 medium yellow onion, sliced and separated into rings
Crumble the meat into a large mixing bowl and stir in the thyme, paprika, about a teaspoon of salt, and some pepper. Using your hands, mix well and shape into 4 patties about 1/4-inch thick. Place the patties on a microwave-safe rack (Usually called a bacon rack.) Microwave on high about 4 or 5 minutes or until cooked to desired doneness. Turn the rack after 3 minutes if your microwave does not have a turntable. Remove meat and keep warm; reserve 1/3 cup of the drippings.
Mix the flour into the drippings in a medium-size microwave-safe bowl. Stir in the chicken broth (personally, I hate chicken and prefer vegetable broth) and the Worcestershire sauce. Microwave on high 2 to 3 minutes or until the mixture thickens. Stir after each minute. Season with salt and pepper to suit your taste. Add the bell peppers and onion rings. Cover and microwave on high 5 to 7 minutes or until the vegetables are crisp tender. Stir after 3 minutes of cooking.
To serve, place vegetables, onion, and gravy over the meat patties.
Yield: 4 servings
file photo
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.