Archive for the ‘Recipes’ Category

Power Start Your Day – Banana Protein Pancakes

The fact of the matter is, muscle doesn’t build itself out of thin air.  You’ve got to consume necessary calories (healthy ones) and ample protein to get lean and cut up.  Throughout the years, I’ve come across so many people who think starving themselves after a workout is the way to go.  Often they’ll take things even further and start skipping meals, breakfast in particular.  They think starting the day with nothing in their stomach will cause their bodies to burn more fat.  In reality, you run the risk of putting yourself in starvation mode, which will have the reverse effect you want. 

When you don’t feed your body ample protein, on a physiological level, you will begin breaking down muscle mass to meet your needs.  All those reps, hard work, and sweat you put in at the gym are going to simply disappear.  This is one of the biggest risks you will face.  We all know the benefits of maintaining lean muscle mass; you look good, feel good, and maintain a higher metabolism which will allow you to burn more calories throughout the day.  Feed your muscles the protein they crave and protect the gains you’ve fought so hard to make.

Getting protein in the morning can be a bit of a challenge when we take away the obvious choices.  Eggs can get a little repetitive if you are eating them all the time.  Protein shakes are nice, but sometimes you want something a little more fulfilling.  Breakfasts consisting of large amounts of sugars and other simple carbs are probably the last way you want to start your day.  For those of you reading this article, you’re in luck.  We’ve taken a typically not-so-healthy breakfast choice, and turned it into something you can be proud to start your day off with.  Enter: Protein Packed Banana Pancakes.

From start to finish, these should take no more than 10 minutes to make.  Not only that, they provide a ton of protein and complex carbohydrates to supply you with a slow and steady source of energy as you begin your day.  They’ll get your metabolism in gear and have your day started off on the right foot.

Ingredients

  • 1/3 cup instant oats, ground about 5 seconds in a food processor
  • 1.5 scoops vanilla whey protein powder
  • 1/3 cup whole grain flour
  • 1 banana, mashed
  • 1/4 teaspoon salt
  • 1 egg plus 1 egg white
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon baking powder
  • 2 tablespoons milk
  • 1 tablespoon greek yogurt (can substitute fat-free plain yogurt or even cottage cheese as well)

Directions

  1. In a bowl, combine dry ingredients.  Mix well.  In a separate bowl, combine banana, yogurt, eggs, and milk.  Mix well.   Combine both bowls together and mix very well.
  2. Spray a non-stick skillet with a light cooking spray to prevent sticking.  Reapply a little cooking spray between pancakes.  Heat the skillet over medium heat.
  3. Pour roughly half a cup of pancake batter into your skillet and let stand for 2 minutes.  The pancake should develop a nice, golden brown color.  Flip the pancake and continue to cook another 60-90 seconds.  Remove the pancake with a spatula and set on a plate.  Repeat this process with the remaining batter.  Recipe should make 3-4 pancakes.

Nutritional Facts per serving

The resulting pancakes will deliver roughly, 450 calories per serving, 80 grams of complex carbohydrates, 30 grams of protein, 8 grams of fat, and 7 grams of fiber.

Summer Vegetable Frittata

 
Ingredients
  • 1 1/2 tablespoons olive oil
  • 1 cup diced zucchini
  • 1/2 cup chopped red bell pepper
  • 1/3 cup chopped onion
  • 1 tablespoon chopped fresh thyme
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 2 garlic cloves, minced
  • 1/2 cup chopped seeded tomato
  • 9 large eggs
Preparation

1. Heat olive oil in a 10-inch nonstick broiler-proof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates.

2. Combine eggs, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in the center.

3. Preheat broiler.

4. Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges.

Thanks My Recipes for the delicious and healthy breakfast dish!

Healthy Mock Potatoes

Mashed cauliflower is a great alternative to mashed potatoes! This is perfect for those who love their mashed potatoes…but care about their waistline. Using cauliflower instead of potatoes cuts the carbs immensely and you’ll be amazed with how similar they taste.  No need to follow the recipe exactly, just base it on how you like your potatoes. The only important step is substituting cauliflower for the potatoes…be sure not to neglect that!

See if you can fool your family into thinking they are potatoes!

Ingredients

  • 1 head cauliflower
  • 2 tablespoon low fat sour cream, cottage cheese, milk or cream cheese (your preference)
  • 1/4 cup grated parmesan cheese
  • 1 teaspoon minced garlic
  • 1/8 teaspoon chicken bullion
  • 2 tablespoons unsalted butter
  • dash of worcestershiresauce
  • salt and pepper to taste
  • 1/2 teaspoon chopped fresh parsley, for garnish

 

Directions

Set a pot of water on high heat until boiling.

Saute garlic in EVOO or a dab of butter, only use what is necessary.

Cut cauliflower into small pieces and add to the boiling water. Cook until well done, about 7 minutes.

Drain cauliflower well; Pat down to remove as much liquid as possible but do not let cool.  

Add all ingredients in a food processor or blender. Puree until smooth. 

Enjoy!

Ultimate Breakfast Burrito

From my buddy Casey over at CK Fit Notes, check out this fairly easy and quick breakfast idea. 

Here is a great breakfast meal that is easy to make, delicious to eat, and easy to take with you if your mornings are hectic like most of us. I always preach that eating healthy can be just as satisfying and entertaining as our favorite junk food and that there’s a “clean” version of everything. Here is a clean version of your classic breakfast burrito; done right this meal is an ideal blend of protein, carbs & healthy fats all wrapped up in a convenient package:

Ingredients:

-1 100% whole wheat tortilla (I use La Tortilla Factory brand)

– 2 strips turkey bacon

-3-5 eggs (2-3 whites &  1-2 whole eggs)

– 1/2 avocado sliced

– 1/4 cup diced tomato

-1/2 cup shredded romaine lettuce or baby spinach

-1 slice  pepper jack/provolone/swiss cheese

-1/4 cup diced green & red onion

All your healthy ingredients
Ultimate Breakfast Burrito

You’ll cook the bacon in a separate pan while cooking the green & white onions in olive oil. Add the eggs to the onions and scramble away. While the bacon and eggs are finishing lay out your cheese, romaine, tomato & avocado in the wrap. Top with the eggs & bacon, roll up and enjoy. You could make this the night before and heat up to go in the morning if you don’t have time, but the process only takes about 10 minutes once you get it down.

To break it down from a nutritional standpoint you’re getting quality complex carbs from the whole wheat wrap, healthy fats from the avocado and cheese, lean protein from the turkey bacon & eggs, and nutrients and flavor from the tomato, peppers, and onions. Feel free to play with this a little, sometimes I’ll do some sliced black forest ham in place of the turkey bacon .

On top of all the nutritional benefits of this meal it’s also very cheap to make.  For the cost of buying a prepared breakfast 2 times ($14) you can make a week’s worth of these burritos……..and some people say that eating healthy is expensive.

Healthy Homemade Greek Yogurt (fat-free)

Greek yogurt is a great snack but as you all know, it can get expensive!  Here are great step by step instructions for making your own greek yogurt from Salad In a Jar!

homemade yogurt with fruit tall

Benefits to eating more yogurt:
It’s satisfying. (Similar to milk–see Got Milk?)
It has luxuriously creamy texture.
It’s mild.
It’s full of calcium and protein (See more extensive discussion about protein here.)
It’s good for the digestive system.
It lends itself to many flavor variations.
It’s inexpensive when you make it yourself.
I honestly can’t think of a better snack. It’s that good!

I use non-fat milk to keep the calories low. Adding 1/4-1/3 cup nonfat dried milk solids increases the calcium content and richness without extra fat. Milk higher in fat will also work if you prefer.

My directions are perfect for making large batches as opposed to the individual servings produced by an electric yogurt maker. However, the yogurt maker is easy and foolproof if your needs are small.

Directions:
First: Fill Pyrex batter bowl (my preference) or 2-quart glass container with 2 quarts of milk. Use skim for fat-free.) Microwave till bubbles begin to appear around the edge. Temperature should reach 175-180 degrees after you stir it. (In my microwave, it takes 17 minutes on HIGH). Do not skip this step. It is important to unravel the proteins so they will behave during the incubation process.

pouringmilk

Stir milk once or twice during the heating process to prevent skin from forming. If a skin does form, remove it.

Second: Allow milk to cool until temperature drops to between 110 and 120 degrees. This can take 30-45 minutes. Use a cooking thermometer to check. I like this one with an alarm that goes off when mixture reaches a preset temperature. If you are in a hurry, fill sink or large bowl with ice and set the container of milk in it.

thermometerinyogurt

Third: Whisk in 1/4 to 1/2 cup nonfat dried milk and 1-2 teaspoons yogurt as a starter from your favorite brand of plain yogurt (but it must contain live cultures and should not have any additives). You may use yogurt from a previous batch of your own homemade yogurt. I started out with nonfat Fage Greek yogurt. If you buy it, take note of the price and then pat yourself on the back for all the money you saved by making your own.

Editor’s Note: I have now been using my own yogurt as a starter for over six months. It seems to get better and better despite what some people say about using it only three or four times or even just once. Since I make yogurt at least twice a week, it never has a chance to get old.

adding starter

Fourth: Cover milk and place in a conventional oven that has been preheated for only one minute. Wrap in towels. Turn the oven light on. In a gas oven, the pilot light may keep it warm enough. Other ways to keep the yogurt warm during incubation include an ice chest, heating pad, electric yogurt maker or an unusually warm spot in the house. If it is a hot summer day in Texas, just stick it on the porch! Let sit for 6-10 hours but it may need up to 11-14 hours. It’s difficult to make a hard and fast rule here since each environment is slightly different.

Editor’s Note: The more I hear from people who have tried this, the more I’m convinced of the importance of keeping a steady incubation temperature around 100 degrees. Many newer ovens can be set to 100-110 degrees which is perfect.

yogurtinoven

How can you tell when it’s finished? Good question and the hardest part of the entire process. You will learn by experience when it “looks right.” It should be set–as in slightly gelatinous, even though you have put no gelatin in it. There will most likely be a watery, slightly yellow liquid on top called whey. I haven’t figured out a good use for the whey but let me know if you think of one.

yogurt before straining1

At this point you could chill the yogurt and eat as is. It is your choice to pour off the whey or stir it back in. Straining makes the yogurt thicker and less tart resulting in Greek yogurt.

From regular yogurt to Greek yogurt:
Fifth: Very carefully pour yogurt into a bouillon strainer aka chinois. This is where I part company with other directions I’ve seen for Greek yogurt. Most suggest using several layers of cheesecloth to line a strainer or even a coffee filter (for a small amount). What a mess to clean up!

Although a bouillon strainer or chinois is pricey, it is well worth it. You will lose very few solids if yogurt has set up thick enough. If the solids flow through the strainer, you need to put it back in the oven for a few hours to thicken. (See editor’s note below and troubleshooting tips at the end of this post). Just to be clear, a bouillon strainer has a very, very fine mesh. The only place I know to purchase one is a restaurant supply or look online (see link above). A standard grocery store strainer is not fine enough.

Editor’s Note: Because I know the process so well at my house, failed yogurt at this point usually means I have problems with the starter. Either I have killed it with too high of temperature or it was too old. So I simply stir in more starter and reincubate.

Let yogurt sit in the strainer till the yogurt is reduced by approximately half. Time will vary according to the thickness of the yogurt out of the oven and your own preference regarding texture and sourness. Tip the strainer or stir very gently if whey has pooled on top while straining.

Empty whey from batter bowl and pour yogurt out of strainer back into the original bowl. Use a good whisk to beat until smooth. (Tip: Rinse the strainer immediately. Do no let any residue from the yogurt dry on the mesh or it may be impossible to get clean. However, they clean up beautifully after a trip through the dishwasher.)

whisking Greek yogurt

At this point you have several options. Pour into glass jars as is. Mixture will be very thick when cold (and reportedly keeps longer when thicker). Or you can continue with one of the following:

* Add sugar, sweetener, honey, flavorings, or Torani Syrup–sugar-free or not. My personal favorite is a combination of almond and vanilla sugar-free syrup.

* Since I like my yogurt mellow (one reason why I strain the whey out of it) and not quite as thick as sour cream, I add some kind of milk back to it until it is the perfect consistency for my tastes. Start with 2-3 tablespoons and mix to suit yourself. Good choices would be skim milk, sugar-free vanilla flavored soy milk, sugar-free vanilla almond milk or splurge with heavy cream. I recently tried adding lite coconut milk and it was oh so creamy and velvety smooth on the tongue. I couldn’t believe it!

Suggestions for stir-ins before eating:
* homemade granola

* sugar-free jelly

* fresh fruit

* banana and a small crumbled cookie (reminiscent of banana pudding)

* instant espresso

homemade Greek yogurt square

Please don’t be discouraged if at first you don’t succeed. Check out the troubleshooting guide and try again. If you have time, reading through the comments may give you some additional hints.

Troubleshooting Failed Yogurt
* Did the milk cool below 120 degrees F but not below 105 F? Above 120 degrees F, the bacteria in the yogurt starter will be murdered.

*Did you heat the milk sufficiently to kill the bacteria in it and rearrange the proteins? It should come just short of a boil.

* Where did you incubate your yogurt? Is it too warm or not warm enough? In the past, I have forgotten to turn on the light in my oven. Didn’t work. Not warm enough. Temperature needs to stay around 100 degrees.

* Was your yogurt starter too old? Did it have active cultures? Don’t forget to save some yogurt from a previous batch so you won’t have to buy it again. Some people recommend you start over with commercial yogurt every 3-4 batches but I find it unnecessary if you use starter from your homemade yogurt not over a week old.

* Did it incubate long enough? Times will vary. 12-14 hours may be necessary. Watch for gelatinous texture.

*Was the yogurt mixture disturbed during incubation?

* Did you add too much starter to the warm milk? Only 1-2 teaspoons-not over a tablespoon– are needed. More is not better. The bacteria need room to grow. (Sorry about that last sentence. I know it doesn’t sound very appetizing, but it’s true. That’s why yogurt is so good for the digestive system.)

* Are you using a strainer with a very, very fine mesh? If you don’t have one, you must use several layers of cheesecloth to line your strainer instead.

* When pouring the yogurt into the strainer, did you pour it too rapidly or let it fall a long way to the strainer? This can cause you to lose too many solids through the strainer.

* Do you feel little bits of “skin” in the yogurt? You may have missed some attached to the side of the bowl as the milk was cooling. Stirring at least 2-3 times during the heating process will help prevent a skin from forming.

Healthy “Power” Cookies

These cookies are taken from Hollywood actor Sylvester Stallone’s book, Sly Moves.  He apparently created this recipe himself when he was training for the Rocky movies as he needed something that would provide him with energy for his long training sessions.  Obviously, he needed to keep these healthy to avoid adding excess body fat. 

I’ve made these myself and they are actually really tasty.  They can help satisfy that sweet craving so many of us have, especially around this time of year.  Give them a try and let us know how you liked them.

1/2 cup whole wheat flour
3/8 cup brown rice flour
1/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
3/8 cup brown sugar
3/4 cup Quaker old-fashioned rolled oats
1/2 egg
1/4 cup olive oil
2 tablespoons water
1/2 tablespoon molasses

Preheat over to 375 degrees. In a medium-size bowl, combine wheat and rice flour, baking soda, cinnamon, salt, brown sugar, and oats. Make in indentation in the center and add egg, olive oil, water, and molasses. Mix vigorously until the dough is moistened. Roll into tablespoon-size balls and place two inches apart on ungreased cookie sheet. Bake 8-10 minutes or until done. Remove cookies from oven and cool on wire rack. They should be soft and slightly chewy.

Cumin-Spiced Chicken with Chunky Tomato Sauce


Bright green cilantro tops this cumin-spiced chicken with an extra dimension of flavor. Round out the meal with Chili-Lime Corn on the Cob.

Prep: 2 minutes; Cook: 15 minutes

Prep Time: 2 minutes
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup tomato sauce)

Ingredients

Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon ground cumin, divided
1/4 teaspoon salt
1 (10-ounce) can mild diced tomatoes and green chiles, undrained
3/4 cup (3 ounces) preshredded reduced-fat Mexican blend cheese
2 tablespoons chopped fresh cilantro

Preparation

1. Preheat broiler.

2. Heat a large ovenproof skillet over medium-high heat; coat pan with cooking spray. Sprinkle both sides of chicken evenly with 1/2 teaspoon cumin and salt; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Add 1/4 teaspoon cumin and tomatoes to pan; cook 1 minute. Return chicken to pan; spoon tomato mixture evenly over chicken. Sprinkle evenly with cheese; broil 2 minutes or until cheese melts. Top with cilantro.

Nutritional Information

Calories: 253 (20% from fat)
Fat: 6g (sat 2.9g,mono 0.5g,poly 0.5g)
Protein: 45.9g
Carbohydrate: 2.7g
Fiber: 0.9g
Cholesterol: 106mg
Iron: 1.6mg
Sodium: 693mg
Calcium: 188mg

Recipe Via CookingLight.com

Poblano, Mango, and Black Bean Quesadillas

The sweetness of the mango balances the snappiness of the chile. Top quesadillas with fat-free sour cream and salsa, and serve with spinach and carrot salad.

Yield: 4 servings (serving size: 1 quesadilla)

Ingredients

  • 1  teaspoon  olive oil
  • 1 1/2  cups  presliced onion
  • 1/2  teaspoon  dried oregano
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  black pepper
  • 1  poblano chile, seeded and chopped
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1  cup  jarred sliced peeled mango (such as Del Monte SunFresh)
  • 1/3  cup  cubed peeled avocado
  • 4  (8-inch) fat-free flour tortillas
  • Cooking spray
  • 1/2  cup  (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Preheat broiler.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.

Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.

Nutritional Information

Calories: 334 (25% from fat)
Fat: 9.3g (sat 2.9g,mono 3.5g,poly 0.9g)
Protein: 13.2g
Carbohydrate: 54.5g
Fiber: 7.2g
Cholesterol: 10mg
Iron: 3mg
Sodium: 753mg
Calcium: 253mg

Recipe Via CookingLight.com

Better Burgers

Millions of grills across America will be fired up this summer for the annual consumption of grilled meat.  This year, instead of opting for lame processed hot dogs and saturated fat-laden hamburgers, mix it up a bit with some of these recipes.  Not only are these recipes much healthier, but they offer a bit more variety to that boring grilled chop meat you always serve.

Lamb Burgers with Indian Spices and Yogurt Sauce

Ingredients

  • 1  pound  boneless lamb shoulder, trimmed and cut into 1-inch pieces
  • 2  tablespoons  olive oil, divided
  • 3/4  cup  finely chopped onion
  • 1/4  cup  finely chopped shallots
  • 2  tablespoons  minced garlic, divided
  • 3/4  teaspoon  ground cumin
  • 3/4  teaspoon  ground coriander
  • 1/4  teaspoon  ground cardamom
  • 1/4  teaspoon  ground mustard
  • 1/4  teaspoon  ground turmeric
  • 1/8  teaspoon  ground red pepper
  • Dash of grated whole nutmeg
  • 2  tablespoons  finely chopped fresh mint, divided
  • 3/4  teaspoon  kosher salt, divided
  • 2  red bell peppers
  • 1/2  cup  2% low-fat Greek-style plain yogurt
  • 1  tablespoon  fresh lemon juice
  • 1/4  teaspoon  freshly ground black pepper, divided
  • Cooking spray
  • 4  (1 1/2-ounce) hamburger buns, toasted
  • 2  cups  torn radicchio

Preparation

1. To prepare grinder, place feed shaft, blade, and 1/4-inch die plate in freezer for 30 minutes or until well chilled. Assemble grinder just before grinding.

2. Arrange lamb pieces in a single layer on jelly-roll pan, leaving space between each piece. Freeze 15 minutes or until meat is firm but not frozen. Combine lamb and 1 tablespoon oil in large bowl; toss to combine. Pass lamb through meat grinder completely. Immediately pass meat through grinder a second time. Cover and chill.

3. Heat the remaining 1 tablespoon oil in a medium nonstick skillet over medium heat. Add onion and shallots; cook 15 minutes or until onions are golden, stirring frequently. Stir in 1 1/2 tablespoons garlic, cumin, and next 6 ingredients (through nutmeg); cook 1 minute. Remove from heat; cool to room temperature.

4. Combine lamb mixture, onion mixture, 1 tablespoon mint, and 1/4 teaspoon salt. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Press a nickel-sized indentation in the center of each patty. Cover and chill until ready to grill.

5. Preheat broiler.

6. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 9 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut each pepper portion in half.

7. Preheat grill to medium-high heat.

8. Combine remaining 1 1/2 teaspoons garlic, remaining 1 tablespoon mint, yogurt, juice, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a medium bowl. Set aside.

9. Sprinkle patties evenly with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon black pepper. Place patties on a grill rack coated with cooking spray; grill 4 minutes or until grill marks appear. Carefully turn patties; grill 3 minutes or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 2 tablespoons yogurt mixture, 1/2 cup radicchio, 2 bell pepper strips, and top half of bun.

Turkey Burgers with Roasted Eggplant

Ingredients

  • 1  (8-ounce) eggplant
  • Cooking spray
  • 2  tablespoons  finely chopped fresh parsley, divided
  • 4  teaspoons  olive oil, divided
  • 1  teaspoon  fresh lemon juice
  • 1  garlic clove, minced
  • 3/4  teaspoon  kosher salt, divided
  • 1/2  teaspoon  freshly ground black pepper, divided
  • 1  pound  turkey tenderloins, cut into 1-inch pieces
  • 1  teaspoon  less-sodium soy sauce
  • 1/4  teaspoon  Marmite
  • 4  (1 1/2-ounce) hamburger buns, toasted
  • 4  Bibb lettuce leaves
  • 4  (1/4-inch-thick) tomato slices

Preparation

1. Preheat oven to 400°.

2. Lightly coat eggplant with cooking spray; wrap eggplant in foil. Place eggplant on a jelly-roll pan; bake at 400° for 45 minutes or until very tender, turning once. Remove from foil; cool slightly. Cut eggplant in half. Carefully scoop out pulp to measure 1 1/4 cups; discard skin. Place pulp in a food processor; process until smooth. Reserve 1/4 cup pureed pulp. Combine remaining pulp, 1 tablespoon parsley, 2 teaspoons oil, juice, and garlic. Stir in 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside.

3. To prepare grinder, place feed shaft, blade, and 1/4-inch die plate in freezer 30 minutes or until well chilled. Assemble the grinder just before grinding.

4. Arrange turkey pieces in a single layer on jelly-roll pan, leaving space between each piece. Freeze 15 minutes or until meat is firm but not frozen. Combine meat and remaining 2 teaspoons oil in large bowl; toss to combine. Pass meat through meat grinder completely. Immediately pass meat through grinder a second time. Combine reserved 1/4 cup eggplant puree, turkey, remaining 1 tablespoon parsley, soy sauce, and Marmite in a large bowl. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Press a nickel-sized indentation in the center of each patty. Cover and chill until ready to grill.

5. Preheat grill to medium-high heat.

6. Lightly coat patties with cooking spray; sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Place patties on grill rack, and grill 4 minutes until well marked. Carefully turn patties over, and grill 3 minutes or until done. Place 1 patty on bottom half of each bun; top each serving with 1 tablespoon eggplant mixture, 1 lettuce leaf, 1 tomato slice, and top half of bun. (Reserve remaining eggplant mixture for another use.)

Salmon Burgers

Ingredients

  • 1  pound  skinless center-cut salmon fillets, cut into 1-inch pieces, divided
  • 2  tablespoons  Dijon mustard, divided
  • 2  teaspoons  grated lemon rind
  • 2  tablespoons  minced fresh tarragon
  • 1  tablespoon  finely chopped shallots (about 1 small)
  • 1/2  teaspoon  kosher salt
  • 1/4  teaspoon  freshly ground black pepper
  • 1  tablespoon  honey
  • 1  cup  arugula leaves
  • 1/2  cup  thinly sliced red onion
  • 1  teaspoon  fresh lemon juice
  • 1  teaspoon  extra-virgin olive oil
  • Cooking spray
  • 4  (1 1/2-ounce) hamburger buns, toasted

Preparation

1. Place 1/4 pound salmon, 1 tablespoon mustard, and rind in a food processor; process until smooth. Spoon puree into a large bowl. Place remaining 3/4 pound salmon in food processor; pulse 6 times or until coarsely chopped. Fold chopped salmon, tarragon, shallots, salt, and pepper into puree. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Cover and chill until ready to grill.

2. Preheat grill to medium heat.

3. Combine the remaining 1 tablespoon mustard and honey in a small bowl, and set aside.

4. Combine arugula, onion, juice, and oil in a medium bowl. Set aside.

5. Lightly coat both sides of burgers with cooking spray. Place patties on a grill rack; grill 2 minutes. Carefully turn patties, and grill for an additional 1 minute or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 1 1/2 teaspoons honey mixture, 1/4 cup arugula mixture, and top half of bun.

Poblano Burgers with Pickled Red Onions and Chipotle Cream

Ingredients

  • 2  poblano chiles
  • 1  tablespoon  1% low-fat milk
  • 1  (1-ounce) slice white bread, crusts removed, and torn into 1/2-inch pieces
  • 3  tablespoons  minced fresh cilantro, divided
  • 1  teaspoon  ground cumin
  • 1/2  teaspoon  ground coriander
  • 1/2  teaspoon  paprika
  • 1/2  teaspoon  kosher salt, divided
  • 1/2  teaspoon  freshly ground black pepper, divided
  • 1  pound  ground sirloin
  • 1/2  cup  light sour cream
  • 1  tablespoon  minced shallots
  • 1  teaspoon  fresh lime juice
  • 1  (7-ounce) can chipotle chiles in adobo sauce
  • Cooking spray
  • 4  (1 1/2-ounce) hamburger buns, toasted
  • 1/4  cup  Pickled Red Onions

Preparation

1. Preheat broiler.

2. Place poblano chiles on a foil-lined baking sheet, and broil for 8 minutes or until blackened, turning after 6 minutes. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chiles, and discard the seeds and membranes. Finely chop.

3. Combine milk and bread in a large bowl; mash bread mixture with a fork until smooth. Add poblano chile, 1 1/2 tablespoons cilantro, cumin, coriander, paprika, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and beef to milk mixture, tossing gently to combine. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Press a nickel-sized indentation in the center of each patty. Cover and chill until ready to grill.

4. Preheat grill to medium-high heat.

5. Combine the remaining 1 1/2 tablespoons cilantro, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper in a medium bowl. Stir in sour cream, shallots, and juice. Remove 1 chipotle pepper and 2 teaspoons adobo sauce from can; reserve remaining chipotle peppers and adobo sauce for another use. Chop chile. Stir chopped chipotle and 2 teaspoons adobo sauce into sour cream mixture. Set aside.

6. Place patties on a grill rack coated with cooking spray; grill 3 minutes or until grill marks appear. Carefully turn patties; grill an additional 3 minutes or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 3 tablespoons chipotle cream and 1 tablespoon Pickled Red Onions.

Recipes Via CookingLight.com

Asian Green Bean Salad

Yield: 8 servings (serving size: 1 cup)

Ingredients

  • Salad:
  • 3  ounces  uncooked linguine
  • 1  pound  green beans, trimmed
  • 2  cups  diagonally sliced celery
  • 1  cup  thinly sliced red bell pepper
  • 1/2  cup  (1/2-inch) slices green onions
  • 1/3  cup  chopped fresh cilantro
  • Dressing:
  • 1/4  cup  rice wine vinegar
  • 1/4  cup  low-sodium soy sauce
  • 2  tablespoons  dark sesame oil
  • 2  teaspoons  grated peeled fresh ginger
  • 1/2  teaspoon  sugar
  • 1/4  teaspoon  freshly ground black pepper
  • 3  garlic cloves, minced
  • 1  red jalapeño pepper, seeded and finely chopped (about 1 tablespoon)

Preparation

1. To prepare salad, break linguine in half. Cook pasta according to package directions, omitting salt and fat; add beans during last 3 minutes of cooking. Drain and rinse with cold water; drain. Place mixture in a large bowl. Stir in celery, bell pepper, onions, and cilantro.

2. To prepare dressing, combine vinegar and remaining ingredients in a small bowl; stir with a whisk until blended. Add to salad; toss well. Cover and chill.

Nutritional Information

Calories: 101 (34% from fat)
Fat: 3.8g (sat 0.5g,mono 1.5g,poly 1.6g)
Protein: 3g
Carbohydrate: 14.9g
Fiber: 3.1g
Cholesterol: 0.0mg
Iron: 0.8mg
Sodium: 282mg
Calcium: 42mg

Recipe Via CookingLight.com

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