Chimichurri Burgers (4 servings)
Sauce:
- 1 cup parsley leaves
- 3 scallions, chopped
- 2 garlic cloves, chopped
- 2 tablespoons red wine vinegar
- 2 tablespoons water
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon red pepper flakes
- 1/8 teaspoon salt
Combine all ingredients in blender or food processor for about 1 minute, set aside.
Burgers:
- 1.5lb lean ground turkey
- 2 teaspoons dried basil
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
Combine all ingredients in a bowl and form into 4 patties, about 1 inch think.
Grill/broil for 5-6 minutes per side and serve topped with chimichurri sauce.
Per serving: 230 Cal, 10 fat, 36 pro, 3 carb, 1 fib
Vegetable and Bean Soup (4 1-3/4 cup servings)
- 1 (1-lb) bunch swiss chard, thick stem ends removed and discarded
- 2 teaspoons extra-virgin olive oil
- 2 celery stalks, chopped
- 1 small onion, chopped
- 1 garlic clove, minced
- 3 cups low-sodium tomato/vegetable juice
- 1 (141/2 oz) can unsalted diced tomatoes
- 1 (15-oz) can navy or other small white beans, rinsed and drained
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
-submerge chard in cold water and rinse, thinly slice stems and coarsely chop leaves
- heat 2 teaspoons of oil in large saucepan over med-high heat. Add celery and onion and cook, until softened, about 5 min. add garlic and cook 1 min. add broth, tomatoes with juice, beans, oregano; bring to low boil.
-reduce heat to med-low, cover, simmer 10 min. add chard and cook 5 min more. Season with salt and pepper and serve.
Per serving: 200 cal, 3.5 fat, 10 pro, 31 carb, 8 fib
Fresh Tuna Salad with Simple Lemon Dijon (4 servings)
- 2 tablespoons fresh lemon juice
- 1 tablespoon minced red onion
- 1 teaspoon Dijon mustard
- 1/4 cup plus 2 teaspoons canola oil, divided
- 1 pound fresh tuna
- 1 (8oz) head bibb or boston lettuce, torn into bite-size pieces
- 1/2 cup frozen peas, thawed
- Salt and pepper
- whisk together lemon juice, onion, and mustard in a small bowl. Slowly whisk in 1/4 cup oil. Season to taste with salt and pepper.
-season tuna with salt and pepper. Heat remaining oil in skillet over med-high heat. Cook tuna 1.5 min per side for med-rare or to desired doneness. Transfer to cutting board.
- divide lettuce on plates and sprinkle with peas. Slice tuna and divide among salads; drizzle with dressing and serve.
Per serving: 290 cal, 18 fat, 28 pro, 5 carb, 1 fib (less dressing = less fat)
Turkey Meatloaf w/Mushrooms (6 servings)
- 2 tablespoons vegetable oil
- 1/2 lb crimini mushrooms, sliced
- Course salt and ground pepper
- 2 small leeks (whites and green only) washed, dried, and thinly sliced
- 2 garlic cloves, minced
- 1 slice rye bread, cubed
- 1 large egg
- 1 tablespoon chopped sage leaves
- 1.5lb lean ground turkey
- preheat oven to 350. in large skillet heat 1T oil over med-high heat. Cook mushrooms until golden-brown, about 5 min. season with salt and pepper and transfer to large mixing bowl.
-in large skillet heat 1T oil. Add leaks, garlic and cook, stirring occasionally, about 4 min. season with salt and pepper and add to bowl with mushrooms to cool.
-add bread, egg, and sage to bowl and mix thoroughly to combine. Mix in turkey, 3/4t salt and 1/4t pepper.
-on parchment-lined rimmed baking sheet, use hands to form turkey mixture into a 1-inch loaf. Bake until cooked thoroughly, about 45 minutes. Lets rest 10 minutes, slice, serve.
Per serving: 285 cal, 13.5 fat, 27 pro, 7 carb, 1 fib
Salad Dressing (makes 2T+, 68 cal per tablespoon)
Combine: 1t Dijon mustard, 1T olive oil, 1T balsamic vinegar (or any vinegar), coarse salt and pepper.
