#sundaysetup: ground turkey burgers
I was just thinking about how it feels like stars need to align in order to get healthy and strong. I get the stories that hold us back, I do. Whether it’s life obligations, work, patterns, injuries, money, weather . . . it can seem like the best time is NE-VER.
“We will be victorious.”
Dear Minnesotans, if ever a season for healthy eating and moving to align, this is our time.
While yes we can get tomatoes and berries in the winter (um gross), they are just not the same. But right this minute everything fresh is popping with real color and real flavor. What if now was your season to get in the habit of going for the good stuff?
“They will not control us.”
One of the easiest and leanest meats to make on the grill are ground turkey or chicken burgers. It's a great meal prep idea because you can grill (or pan fry) up a double or triple batch and eat some now and later. I’m sharing my basic recipe made with Worcestershire sauce, hot sauce, salt and pepper. I also add scallions, cilantro, and red pepper to mine because I usually have it on hand, and I like how it makes the burger less dense without adding bread crumbs and etc. Change it up however you like with a chopped soft vegetable or different herb like thyme. Experiment!
3 ways to meal prep your turkey burgers for this week's #sundaysetup:
1. Toss 1 cup chopped cucumber and 1/2 cup cherry tomatoes with a teaspoon of this vinaigrette! = 250 calories!
2. Use pan fried sweet potato rounds to replace your buns! (See recipe below.) = 275 calories!
3. Add greens or roasted bell peppers and a side of oven roasted sweet potato, carrot, or parsnip fries. = 275 calories!
Here are the details:
- 1 lb ground turkey or chicken (I like to use a mix of light and dark meat)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons of Worcestershire
- 1/2 teaspoon of hot sauce (more or less as you like!)
- 1/4 cup chopped cilantro
- 1/4 cup chopped bell pepper
- 1/4 cup chopped scallions
- Drain any liquid off of meat and set in a bowl.
- Add all ingredients on top and using 2 forks gently combine together being careful not to over mix as it will get mushy.
- Form meat mixture into 4 balls and gently flatten them into a burger shape on a cookie sheet.
- Put turkey burgers in the refrigerator uncovered until grill is ready.
- I like to grill them on direct heat for 3 minutes, then flip over for another 3 minutes. Move burgers to indirect heat to finish cooking them all the way through to 165° when checked with a meat thermometer.
- 1 large yam or sweet potato
- 1 tablespoon olive oil, coconut oil, or clarified butter
- Using a very sharp knife cut sweet potato or yam into 1/4 inch thick rounds.
- Heat oil or butter in a large pan with a lid on medium high heat.
- Once melted and hot, add potato rounds and flip once right away to cover both sides with oil.
- Turn down heat to medium and cover for 4 minutes.
- Lift lid and flip over.
- Return lid for another 3-4 minutes.
- Poke with a fork to see if the thickest piece is tender but not mushy.
- Remove to a plate and let cool slightly before building your sandwich.
I’ve been experimenting with grilling vegetables of all kinds, indoors and out. Next week, I will tell you what I’ve learned, and I'd love to hear from you too. Send me your vegetable recipes for summer, pronto. We want salads, sides, main entrees, snacks, whatever whole food ideas you are loving.
Hey, we are here to help and be supportive as you figure out the food piece to getting healthy and strong. Need another eye on your food log? Submit a few days of all that you are eating to our Info Email and Dawn or Brianna will look it over and give you feedback. Need help changing a favorite recipe for the better or help creating a week’s menu? Email me, and we'll figure it out together!
"Rise up and take the power back."
Lyrics in italics from the song "Uprising" by Muse. 💪