You won’t miss the beef.
- 1 1/2 lb ground turkey (or equal parts turkey and lean ground beef)
- 1 extra large egg, beaten
- 3/4-1 cup barley
- 1 med carrot julienne (very thinly sliced)
- 1 small onion diced
- 1 cup sliced mushrooms
- 2 tbsp Dijon or spicy mustard
- 2 tbsp ketchup
- 2 tbsp low sodium Dales seasoning (or Worcestershire)
- 1/3 + 1/4 cup grated parmesan/romano cheese blend . (Reserve some cheese for later)
*Seasoned Salt, Pepper, Parsley, Sage and Thyme – The key is in the herbs, be sure not to skimp here.
Preheat oven to 400 degrees. Coat 9×5 loaf pan with olive oil spray.
In large bowl mix together all loaf ingredients, adding mushrooms last. Season with spices to your taste. Mix with clean hands to combine well. Mixture should be moist. shape and place in loaf pan and bake approximatel 50-60 minutes.
During the last 10 minutes, baste with more ketchup and top with additional shredded cheese.
Let meatloaf rest 10 minutes before slicing and serving.
For variation, shape into meatloaf “patties” and cook in a skillet sprayed with olive oil.
The “not quite” veggie burger that cooks up big, fat and flavorful.
Mixing in a can of black beans to traditional hamburgers will help to cut fat and increase fiber. AND… Not only are you making a very hearty AND heart-healthier burger… but the addition of beans helps your beef dollars go farther. (1 lb of ground beef or turkey yields 6 burgers!)
The beans make these burgers a little more delicate than a conventional burger, so be sure to handle with care. Placing the patties in the freezer for 10-15 minutes before cooking will help them to hold their shape.
- 1 lbs lean ground beef (or ground turkey)
- 1 can black beans, drained, rinsed and mashed
- ~1/3 c oats
- 2-3 TBSP chopped onion
- 2TBSP Salsa
- 2-3 TBSP Chopped green chilies (or 1TBSP Jalapenos)
- 1 TPBS Cumin
- 2 TBSP Cilantro
- Garlic Powder, Black Pepper, and Season Salt, to taste.
- – – – – – – –
- Sliced Avocado, tomato slices, additional salsa (for topping)
Combine black beans, onion, spices and oats in a large bowl until well mixed and black beans are mashed. Mix in ground beef (turkey), salsa, and chilies.
Shape into 6 patties. Burgers can be grilled, broiled, or pan-fried.
Serve on whole wheat sandwich thins (if not on carb restricted diet) and top with sliced avocado and tomato, and salsa.
It’s not just for Thanksgiving. The nutritional benefits of turkey will make you give this bird another look.
Turkey breast consistently tops the list of Superfoods but many people only think of eating turkey on Thanksgiving or special occasions. Skinless turkey breast is one of, if not the leanest meat protein sources on the planet. This alone could make it a Superfood: but turkey is also packed full of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. One serving of turkey contains almost half the body’s requirement for selenium, which has been
shown to improve immunity, inhibit cancer development and aid in the metabolism of the thyroid hormone. The B Vitamin niacin is a cancer preventer as well. Niacin helps to convert elements of the food we eat into the energy our bodies run. Think of it in this way – turkey meat contains around two-third of the total amount of nutrients a normal adult requires to keep healthy.
Many people are surprised when turkey makes the “Superfood” list but chicken does not. This is because skinless,
roasted white meat chicken is higher in both calories and saturated fats than roasted white meat turkey
Turkey is also available year round. As we continue to explore innovative ways to build better bodies with protein, give turkey a closer look. You may be surprised how versatile cooking with turkey is…(skinless, breast of course!) .
Nutritional breakdown for Turkey is shown below and is based on a 3.5 oz serving. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
|Meat Type||Calories||Total Fat||Protein|
|Breast with skin||194||8 grams||29 grams|
|Breast w/o skin||161||4 grams||30 grams|
|Wing with skin||238||13 grams||27 grams|
|Leg with skin||213||11 grams||28 grams|
|Dark Meat with skin||232||13 grams||27 grams|
|Dark Meat w/o skin||192||8 grams||28 grams|
|Skin Only||482||44 grams||19 grams|
Put Turkey into your Diet More Often:
- Replace the ground beef in chili or meatloaf with ground turkey.
- Put some ground turkey burgers on the grill instead of hamburgers.
- Toss cubed leftover turkey on your favorite salad.
- Make a turkey salad in place of chicken or egg salad.
- Cut boneless turkey into cubes, marinate and create skewers of turkey and veggies to put on the grill.
- Try turkey cutlets or tenderloins for a change of taste
- Buy just the Turkey breast, season and roast and eat from leftovers all week long!
Go ahead, get to you grocery, grab a bird and gobble up!
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Herb Roasted Turkey Breast.
Fragrant blend of Garlic, lime, white wine and herbs.
Adapted from Food Network recipe
I will roast a turkey breast on my off days – when I am not so pressed for time. It only takes a few minutes to season the turkey breast. Then just place it in the oven for approximately 2 hours and forget about it. The house smells great.
BUT the best part is you will have plenty of lean, moist turkey to pack in your cooler and enjoy all week long!!
- 1 whole bone-in turkey breast, 6 1/2 to 7 pounds
- 1 tablespoon minced garlic (3 cloves)
- 2 teaspoons dry mustard
- 1 tablespoon chopped fresh rosemary leaves
- 1 tablespoon chopped fresh sage leaves
- 1 teaspoon chopped fresh thyme leaves
- 2 teaspoons kosher salt (I used season salt)
- 1 teaspoon freshly ground black pepper (& Lemon/Lime Pepper)
- 2 tablespoons good olive oil
- 2 tablespoons freshly squeezed lemon juice (I didn’t have lemon so I substituted lime juice)
- 1 cup dry white wine
Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan.
In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.
Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.