By Cate Walker
Trying to make dinner both nutritious and delicious doesn’t have to be difficult – although it often seems that way. Picking up take-out (or the phone to order in delivery) always seems like the easiest option. Unfortunately, when you eat food prepared outside of the home, it’s challenging to know exactly what you’re putting in your body. Is it made with trans-fat laden butter? And how much sodium really is in that vegetable stir-fry?
With summer just weeks away, we are all in dire pursuit of glowing skin, lovely locks and healthy bodies. All of these, though, are dependant on our eating a healthy diet, especially one that’s protein-rich. Protein is essential for healthy skin and hair as well as for a strong body. It’s also a great way to stay full for longer. Eating a healthy, protein-packed dinner, though, doesn’t have to include a 3-course (and 3-hour) prepared meal. Instead, try this turkey burger recipe. Not only is it balanced with protein and low in fat, but also it’s tasty enough for everyone to enjoy (even the beef-burger lovers among you)!
Turkey Burgers with Tomato-Cilantro Salsa
¼ Red Onion
1 Clove of Garlic
1 Lime (Juiced)
¼ c. Fresh Cilantro
2 Large Fresh Tomatoes
Salt and Pepper to Taste
Put red onion, garlic, limejuice and cilantro in a food processor and blend. Place blended mix in a bowl with the tomatoes, chopped to desired size. Add salt and pepper to taste. If you want more heat, add jalapeño pepper, just be sure to wear gloves so you don’t get the pepper oil on your hands! We’ve made that mistake before—ouch!
Tip: Making the salsa a few hours ahead of time will save you some time during cooking and will allow the salsa to marinate for an even richer taste!
1 lb of 99% Fat Free Ground Turkey Breast
1 Stalk of Green Onions (cut into thin circles, use scissors for quick cutting)
¼ c. Worchester Sauce
2 tbsp. Dijon Mustard
1 tsp. (or more if you like heat!) Red Pepper Flakes
1 Clove of Garlic—minced
Dash of Black Pepper
Juice from ½ Lime
Place all ingredients in a large bowl and mix until the consistency is smooth throughout. Divide the burgers into patties about the size of your palm and around 1-½ inches thick. Cook the burgers on a grill or a stovetop on medium to high heat for about 8 – 10 minutes, or until the burger is no longer pink.
Serve on a whole grain bun (which provides more heart-healthy fiber and will keep you full for longer) with a slice of avocado, a great alternative to mayonnaise with its heart-healthy vitamins and antioxidants!