Gayle’s Low Fat Sausage Gravy

A friend had a cardiac incident and mentioned my recipes were mostly not allowed on his new diet. I really felt for him but have cooked for various restrictions and realize you can make good food that is low fat. What is something you think you might never have again on a low fat diet? Sausage Gravy? Wrong. Here is a tasty low fat version.

What makes sausage gravy high in fat? Well pork sausage to start. Then butter is usually added to make a roux with flour. Top this off with whole milk and it is delicious but you can feel your arteries clog as you eat it.

This recipe makes a ground turkey or chicken bulk sausage and uses no butter and skim milk. You can get a nice thick gravy without the fat but the feel on the tongue is different. I get around this by using more turkey sausage than I would pork sausage and you get a hearty thick meaty gravy.

I started off by making a turkey or chicken sausage. Please note, this sausage is not meant to be cooked on its own. It is so lean it will be very dry if you try and use it for patties or links. It is great in a thick gravy!

I mixed 500 grams (1 pound) of ground turkey or chicken with:

  • 4 ml (3/4 teaspoon) salt
  • 2 ml (1/2 teaspoon) coarse black pepper
  • 1 ml (1/4 teaspoon) ground sage
  • 1 ml (1/4 teaspoon) ginger
  • 1 ml (1/4 teaspoon) dried thyme
  • 0.5 ml (1/8 teaspoon) cayenne

Let it sit, covered, in the fridge overnight.

Mix the following together in a bowl and set aside:

  • 1.5 ml (1/3 teaspoon) ground sage
  • 1.5 ml (1/3 teaspoon) dried rosemary
  • 1.5 ml (1/3 teaspoon) dried thyme
  • 1.5 ml (1/3 teaspoon) pepper

Heat a nonstick pan over medium heat. Crumble the turkey or chicken sausage over the pan and cook, breaking the meat down into small chunks, until cooked through.

Add the mixed seasonings and cook for 30 seconds to a minute, until the herbs give off a nice smell.

Sprinkle 100 ml (1/2 cup) of flour over the meat and stir to coat the meat.

Add 900 ml (4 cups) of skim milk and reduce the heat to medium low. Cook, stirring constantly until the gravy is nice and thick, 5 to 8 minutes. The flour will want to stick to the bottom of the pan so scrape often while stirring.

This gravy refrigerates and reheats well.

The gravy can be served over biscuits but they are quite high fat. Try it over an English Muffin or a slice of fresh French bread. It makes a great light meal if you use it as a topping on a baked potato.

I did a calculation of the nutrition facts on a nutrition calculator:

The Verdict

This is a really good sausage gravy. I would have no problem serving it to my friends. The gravy is rich and thick with a lot of turkey meat to make it hearty! I hope my friend likes it!

The Old Fat Guy

Low Fat Sausage Gravy

Low Fat Sausage Gravy

Ingredients

  • For the sausage:
  • 500 grams (1 pound) ground chicken or turkey
  • 4 ml (3/4 teaspoon) salt
  • 2 ml (1/2 teaspoon) coarse black pepper
  • 1 ml (1/4 teaspoon) ground sage
  • 1 ml (1/4 teaspoon) ginger
  • 1 ml (1/4 teaspoon) dried thyme
  • 0.5 ml (1/8 teaspoon) cayenne
  • For the gravy:
  • 1.5 ml (1/3 teaspoon) ground sage
  • 1.5 ml (1/3 teaspoon) dried rosemary
  • 1.5 ml (1/3 teaspoon) dried thyme
  • 1.5 ml (1/3 teaspoon) coarse pepper
  • 100 ml (1/2 cup) flour
  • 900 ml (4 cups) skim milk

Instructions

  1. Mix the sausage ingredients together and refrigerate, covered, overnight.
  2. Heat a nonstick pan over medium heat. Crumble the sausage into the pan and saute, breaking the meat up into small chunks.
  3. When the meat is cooked through, add the sage, rosemary, thyme and pepper. Saute for 30 seconds.
  4. Sprinkle the flour over the sausage and stir to coat.
  5. Add the milk and reduce the heat to medium low. Cook until the gravy has thickened, stirring constantly and scraping the bottom of the pan to prevent sticking to the pan.
  6. Remove from heat and serve.
  7. This gravy refrigerates and reheats well.
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2 thoughts on “Gayle’s Low Fat Sausage Gravy”

  1. OK my good friend, I’m off to the store. Not for ribs or bacon.
    You are an amazing friend and Gwenda is on lucky lady🤢

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