This turkey burger recipe is modified from it's original Whole Foods version and is so great! It's very easy to make and is a staple in my house. They are great to eat alone for snacks (cold or hot), to put on a whole grain or vegetable salad at dinner or on a whole wheat bun for a more substantial meal.
1 pound ground turkey breast
1/2 cup bread crumbs (plain)
1/2 cup grated parmesan cheese
2 eggs, beaten
3 TB chopped fresh basil
1/2 teaspoon ground black pepper
Beat eggs in small bowl. Combine with remainder of ingredients in large bowl and mix well. Shape mixture into small patties and grill on nonstick skillet, flipping once, until just cooked through.
Yield: 8 mini burgers
Nutrition Facts (per 1 mini burger):
133 calories, 4 grams fat, 2 grams saturated fat, 94 mg cholesterol, 188 mg sodium, 5 g carbohydrates, 1 g fiber, 0 g sugar, 19 g protein, 2% Vitamin A, 0% Vitamin C, 10% Calcium, 7% Iron
Here's a healthy and quick recipe for Caprese Salad with Pesto. The freshness of the ingredients (all from the Farmer's Market) — heirloom tomatoes, mozzarella and basil — makes this simple salad so delicious.
It is super easy to make; the pesto took only 10 minutes and a great way to use basil.
Tomatoes are rich in potassium and lycopene. Lycopene is a carotenoid, the pigment that gives vegetables their brilliant red, orange and yellow coloring. It's a powerful antioxidant that eliminates free radicals. Lycopene is linked to a lower stroke risk and lower risk of prostate cancer. Lycopene is best absorbed when combined with fat.
2.5 cups washed, packed fresh basil leaves
2 cloves garlic, quartered
¼ cup pine nuts
½ cup extra virgin olive oil
½ cup freshly grated pecorino cheese
Combine all ingredients in a food processor or Vitamix and pulse until smooth. Use immediately.
Yield: 16 1 Tablespoon servings
Nutrition Facts (per 1 TB serving):
88 calories, 9 grams fat, 2 grams saturated fat, 3 mg cholesterol, 48 mg sodium, 1 gram carbohydrate, 0 g fiber, 0 g sugar, 1 g protein, 4% Vitamin A, 1% Vitamin C, 4% Calcium, 2% Iron
Caprese Salad with Pesto
½ fresh tomato, sliced
1.5 ounces fresh mozzarella di bufala, sliced
6 basil leaves, washed
1 TB pesto (see recipe above)
Balsamic Vinegar (optional)
Layer tomato, mozzarella and basil leaves. Drizzle with pesto and Balsamic Vinegar (if desired).
Yield: 1 Salad
Nutrition Facts (per 1 Salad):
217 calories, 18 grams fat, 8 grams saturated fat, 33 mg cholesterol, 154 mg sodium, 2 g carbohydrates, 1 g fiber, 0 g sugar, 10 g protein, 27% Vitamin A, 16% Vitamin C, 19% Calcium, 3% Iron
Here’s a recipe for a quick and easy quinoa salad. I slightly modified it from "Two Peas and Their Pod". It’s healthy, super colorful and delicious! Quinoa is a complex carbohydrate and one of the most nutritious foods - a good source of protein, fiber, phosphorus, magnesium, folate and iron. It has a low glycemic index which means it doesn't raise your blood sugar quickly. It is not technically a grain (it's a seed) so it is gluten free. Combining the quinoa with the vegetables provides a well balanced meal (you don't even need to add meat - there is a good amount of protein in the edamame and quinoa!)
1 cup uncooked quinoa **
2 cups water (you can also use low sodium broth - broth gives the quinoa a little extra flavor)
1 red pepper, thinly sliced and chopped
1 cup carrots (2 large), thinly sliced and chopped
1 cup napa or red cabbage, shredded and chopped
1 cup cucumber, diced and seeded
1 cup edamame, shelled and cooked (I used frozen but any type works)
(you can also add fresh corn off the cob or shelled pea pods)
** Check the box of quinoa you bought to see if it’s been pre-rinsed. If not, rinse the quinoa in a colander to remove the bitter coating.
For the dressing:
3 TB low sodium soy sauce or tamari sauce
1 TB rice wine vinegar
1 TB sesame oil
2 TB scallions, thinly sliced
¼ cup fresh cilantro, finely chopped
1 TB black or white sesame seeds
1 teaspoon ginger root, grated
1/4 teaspoon red pepper flakes
Juice from one lemon
1. Add water and quinoa to a medium sauce pan and bring to a boil. Once boiling, turn heat down and cover and simmer for 15 minutes (or until water is absorbed). Remove from heat and fluff with a fork. Cool and set aside.
2. While quinoa is cooking, chop vegetables and combine in large bowl with the edamame.
3. In a small bowl, whisk together all ingredients for the dressing.
4. Combine vegetables with cooled quinoa and pour dressing over to combine.
5. Toss, serve and enjoy! This salad keeps well for several days in the refrigerator.
Yield: 7 1-cup servings
Nutrition Facts (per 1 cup serving)
140 calories, 5 grams fat, 1 gram saturated fat, 0 mg cholesterol, 287 mg sodium, 18 grams carbohydrates, 4 grams fiber, 3 grams sugar, 7 grams protein, 77% vitamin A, 59% vitamin C, 5% calcium, 10% iron