Monday, August 27, 2012

Recipe Blast! (8/26/12)

Tonight I'm going to share the turkey recipes I made for yesterday's prep!

Pumpkin Spice Protein Pancakes can be found here.


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Turkey and Chickpea Burger  (from Clean Eating Magazine)
Serves: 4 Hands on time: 10 minutes Total prep time: 25 minutes

"This isn't your ordinary burger. Instead of ground beef, our patties are made with ground turkey breast and chickpeas, which cuts the fat nearly in half and ups the dietary fiber by about six grams."

Ingredients:

1 can (15 oz) chickpeas, drained and rinsed
1/2 cup roughly chopped scallions
1 tsp ground cumin
2 tbsp Worcestershire sauce
3/4 lb ground turkey breast (12 oz), 99% fat free
1 tsp freshly ground black pepper
1/4 tsp salt
Olive Oil Cooking Spray

Instructions:

In a food processor, combine chickpeas, scallions, cumin, pepper, salt and Worcestershire sauce. Pulse until smooth.

Transfer chickpea mixture to a large mixing bowl. Add turkey and mix by hand until combined.

Divide turkey-chickpea mixture into 4 equal portions, shaping each into a 3/4 inch patty.  Heat a large non-stick skillet over medium-high heat. Coat with cooking spray and cook patties for 4 to 6 minutes on each side.

Nutrients per 6oz patty:
Calories; 190, Total Fat; 2.5 g, Carbs; 16g, Fiber; 4g, Sugars; 4g, Protein; 26g, Sodium; 530mg, Cholesterol; 35mg.

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Shepherd's Pie with Buttermilk Chive Mashed Potato Crust 
 Serves: 6 Hands-On Time: 25 Minutes Total Prep Time: 1 hour

"Lean ground turkey and buttermilk-mashed Yukon gold potatoes give this seasonal family favorite all the flavor and creaminess you'd expect from Shepherd's pie- with none of the actual butter or cream.  Translation: a low-cal, low-fat meal sure to soothe any winter-time craving, guilt-free."

Ingredients:  

1 lb Yukon gold potatoes, peeled and cut into 2-inch pieces
1 clove garlic, whole, plus 1 tsp minced garlic, divided
2/3 cup buttermilk
1 tbsp chopped chives
Sea Salt and ground pepper, to taste
4 tsp olive oil, divided
1 lb lean round turkey breast
1 yellow onion, finely chopped (1 cup)
3 medium carrots, halved lengthwise and cut into half moons (1 cup)
1 celery stalk, diced (about 1/3 cup)
1 tsp finely chopped fresh rosemary leaves
1 cup low-sodium chicken broth
1 tbsp tomato paste
1/2 cup frozen peas

Instructions:

Preheat oven to 375*F

Bring potatoes and whole garlic clove to a boil in a pot of water set over high heat.  Cook until potatoes are tender, about 15 to 20 minutes, then drain well.  Mash potatoes and garlic with a potato masher until smooth.  Add buttermilk and chives and season with salt and pepper.

Meanwhile, heat one teaspoon of oil in a large skillet over medium-high heat.  Add turkey and cook, stirring often and breaking meat into small pieces with a wooden spoon.  Cook until no pink remains, about 8 minutes.  Drain and discard fat; set turkey aside.

Heat two teaspoons of oil in the same skillet.  Add onion, carrots, celery and rosemary, and cook, stirring occasionally until vegetables are soft.  Add reserved turkey, broth and tomato paste and continue to cook until most of the liquid is absorbed, about 5 minutes.  Stir in peas, transfer mixture to a shallow baking dish and cover with mashed potatoes in an even layer.  Run a fork over top of potatoes in a crosshatch pattern or swirl with a spatula.  Brush top with remaining teaspoon of oil and bake in oven until filling is bubbling and top is golden brown (about 30 minutes). Let stand 5 minutes and serve.

Nutrients per serving:
Calories; 160, Total fat; 4g, Carbs; 10g, Fiber; 2g, Sugars; 4g, Protein; 20g, Sodium; 150mg, Cholesterol; 40mg

My notes:  I think this recipe needs russet potatoes vs. yukon golds. In the photo in my cookbook, it appears they used russets (That distinct white mashed potato) I just think they make the better mashed potato and with the buttermilk would have been much creamier than the yellow yukon.  I would also add more tomato paste than just 1 tbsp.  Maybe 2 or even 3! Play around with it and see what you like best!
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Simple Sunflower Seed Granola (from again, Clean Eating Magazine!)

Ingredients:

3/4 cup sunflower seeds
1 1/2 cups oatmeal
1/4 cup ground flaxseed
1/2 cup dried cranberries
1/2 cup slivered almonds
1/2 cup shredded coconut, unsweetened
3 tbsp natural peanut butter
1/2 tsp fine sea salt
1/3 cup raw honey
1/2 tsp vanilla

Instructions:

Preheat oven to 300°F. Combine ingredients in a bowl and mix until evenly blended.
Press mixture in a baking pan and bake for 40 minutes.

Nutrients per serving: 
Calories: 234, Total Fat: 13 g, Sat. Fat: 3 g, Carbs: 25.5 g, Fiber: 9 g, Protein: 7.5 g,
Sugars: 12.5 g, Sodium: 52 mg, Cholesterol: 0 mg


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I'd love to hear from you if you decide to give these a shot!

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