Easy Turkey and Bean Burgers
This is a simple and easy (not to mention healthy and lean) way to make burger patties. High in protein, virtually fat free, this is a tasty way for you to make a healthy meal while on a strict diet.
1 pound/package of lean ground turkey meat
1 can red kidney beans (or any bean of your choice)
1/2 cup Italian bread crumbs
3-4 cloves garlic
1 tbsp Turmeric (excellent for you)
1 tbsp Cumin
1 tsp thyme
1 tsp Red Pepper Flakes
salt and pepper
For the patties start by putting the turkey meat in a large bowl. Take the can of beans, open and rinse the beans with water, and add beans to bowl. From there mince your garlic, or for super simple, use pre-minced jarred fresh garlic, add to bowl. Then add your bread crumbs. (you can add more or less if you desire). Then add your spices. For the red pepper flakes crush them in your palm with your fingers before adding to release all the oils.
Now for the fun part. Take your paws and dive into that mixture, mixing all the ingredients together. After everything is incorporated, squish everything to the bottom of the bowl making one big patty. Using your hand cut the mixture in half, and then in half again, making 4 triangles. From there take one section out of the bowl and make it a meatball in your hand. Start squishing the ball to form a patty (make sure you make an indent in the middle to help with the center cooking) repeat for all sections and place them in a hot skillet dressed with coconut or extra virgin olive oil. Cook each patty until cooked all the way through, about 6 min per side. (be sure to check with a knife)
When patties are finished take out and plate, either use a toasted bun of your choice, or I like to cut carbs for diet gains and use spinach or lettuce wraps instead. Enjoy!
Sweet Potato Wedges
Super easy. Not rocket science. Sweet potato are a great addition to your diet. Rich in vitamins and good starch, they wont raise your blood sugar level like normal potatoes and are great for building muscle or when on a strict diet.
Depending on how much you want to make:
For 2 people: I used 3 small sweet potatoes- I was shooting for about 1 normal sized per person. For diet cuts use 1/2 per person.
2-3 Reg Sized Sweet Potatoes
Coconut Oil Spray or olive oil
Pre-Heat oven to 425 deg. F.
Rinse and clean potatoes. If you don’t want the skin then rinse and peel. Cut into wedges, (keep cutting halves until desired size) Lay on baking sheet. Spray with coconut oil or drizzle about 2 tbs olive oil (Natural flavored olive oils are great). Sprinkle choice of salt and pepper. Get ready to get them paws dirty and mix mix mix until evenly distributed. Place wedges evenly on baking sheet, place in oven for 30 min (or until desired texture) flipping once.
Perfect way to add a vegetable to your dish, no animal products or bad fats used. A healthy way to enjoy your dinner and not cheat your diet goals.