Your New York Dietitian - Entrees - New York, NY
Lean Veggie Turkey Burger
1lb white meat ground turkey
1 cup of raw spinach
1/2 cup diced red onion
1/2 cup diced mushrooms
1/2 cup diced fresh tomatoes
2 tbsp crushed garlic
3 ounces low sodium teriyaki sauce
3 egg whites
1/4 cup whole wheat panko bread crumbs
salt, pepper
cumin or turmeric

Place pan over medium heat and spray with Pam spray or drizzle 2 tsp of olive oil. Place all vegetables (spinach, red onion, mushrooms and tomatoes) on pan and saute until soft ~5-6 minutes. In a large mixing bowl blend together ground turkey, teriyaki sauce, egg whites, garlic, whole wheat panko crumbs, a pinch of salt/pepper, 1 tsp of cumin powder. Mix well with hands. Add sauteed vegetables and mix well again. Wash hands thoroughly. Reheat and grease pan with Pam spray over medium heat. Divide mixture equally into 8 balls and mold into thin patties to place on heated pan. Flip each side over only once cooking it until each side is golden brown. Serve on whole wheat bun or on top of a tossed salad with avocado slices and low-fat Swiss cheese. Store remaining burgers in air tight baggies in freezer or refrigerator. 

Nutrition Facts:
Per Burger:
Calories: 112 
Fat: 4g fat
Carbs: 5g carb
Protein: 13g protein

Chicken Quinoa Lettuce Wraps
20 oz white meat, boneless, skinless chicken breast cubed
2 tbsp low-sodium soy sauce + water to make 1/2 cup
1.5 cups julienne carrots, celery and red pepper
1 cup chopped onion
1/3 cup chopped cashews
1/3 cup Thai peanut sauce
1 cup cooked Quinoa
2 tbsp lime juice
2-4 tbsp chopped cilantro
15 Bibb lettuce leaves

In a large mixing bowl, stir quinoa with soy sauce mixture and ground chicken. Heat skillet coated with cooking spray over medium-heat. Add chicken mixture, julienne veggies and onions. Cook and stir for about 5 minutes. In separate bowl blend peanut sauce and lime juice and then add to chicken mixture in pan. Cook for an additional 5-7 minutes over low heat. Stir in cilantro towards end of cooking process. Spoon about 1/3 cup of chicken into each lettuce leaf.

Makes 5 servings or 3 filled lettuce wraps each.
Nutrition Facts per 3 lettuce wraps:
Calories: 290 calories
Fat: 11g fat
Carbs: 25g carb
Protein: 28g protein

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