Tag Archives: turkey

Spicy gochujang turkey burgers with kimchi

spicy-turkey-burgerI love good turkey burgers. I hate dry, tasteless turkey burgers. 

I love high protein meals. I hate ones that are boring. 

I love low calorie meals that actually taste amazing. I hate the ones that disappoint me. 

I have needs, okay? I’ll bet you do too. I had a package of crazy lean ground turkey -97%. That means it is high in protein, low in calories per ounce, but prone to being pretty damn tasteless and dry. 

I decided I needed a turkey burger in my life, and drew upon another low calorie incredient to make them moist. Moist is a really gross word. But it’s appropriate here. Sorry. Anyway, as it turns out, if you shred zucchini and put it in your meats, they won’t dry out. But you also won’t taste the veggies. 

Turkey burgers also need some amped up flavor. So I added Korean gochujang paste for a little heat and depth: it’s the new Sriracha, for you hipster foodies out there. Grab it at the Asian store, or just swap in sriracha. 

I also wanted to include a little Worchestershire sauce for more umami. I think umami means “funky goodness”. Or that hard to describe “meaty” taste that turkey burgers often lack. Some people use anchovy paste or even Marmite, but this is what I had lying around. 

Going with my Asian theme, I included soy sauce, garlic, and some onion in my burger mix. I could have added some sesame oil, but I was attempting to create a truly lean burger. I bound it all together with an egg white instead. Yeah, I’m a fun hater. If you want to increase the calories a bit, definitely sprinkle in a bit of sesame oil because you’ll love life more. 

Top these off with a little kimchi or gild the lily with whatever you like. These are spicy, meaty, high in protein and low in calories. Serve on a bed of greens or on a half bun for a light lunch or dinner. 

Nutrition:
162 calories|4g fat|3g carb|28g protein|1g fiber

Spicy gochujang turkey burgers with kimchi
Serves 5
A high protein, low calorie turkey burger that actually isn't dry and tasteless, thanks to a few key ingredients.
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Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Ingredients
  1. 20 ounces of 97% lean ground turkey
  2. 1 Tbsp gochujang paste
  3. 1 Tbsp low sodium soy sauce
  4. 90 grams grated zucchini (roughly half a zucchini)
  5. 80 grams raw onion (roughly half an onion), diced
  6. 1 egg white or 3-4 Tbsp liquid egg whites
  7. Optional: kimchi to top the burger after it cooks. Bun and/or greens for serving.
Instructions
  1. Grate and dice your veggies. Put into a bowl with everything else except toppers. Smoosh it up. Form into 5 patties.
  2. Heat a nonstick grill pan or skillet over medium high heat. Spray with nonstick cooking spray and cook 5-6 minutes per side in a covered pan.
  3. Remove from heat. Top with kimchi. Serve.
Amy Dix http://amydix.com/

Make Now, Eat Later: Turkey Sausages with Zucchini and Apple Will Rock Your Breakfast

sausageplayas

Let’s see- a quick and easy breakfast option that we can make on the weekend for brunch but also eat all week long? Sound good? It does to me too. Read on if you’re nodding your head a lot at that. I gotchu, babe. 

My breakfasts have been larger lately – I want to munch on some veggies and a big punch of protein to hold me over until lunch. So I was looking for some ideas to beef up my usual breakfasts of eggs: eggs on greens, eggs in breakfast bowls, eggs on tostadas. Yeah, egg obsessed. Why not add a little turkey to the party? 

Ground turkey breast – whether it’s 93% or 99% lean, is a super resource for getting the job done. In four ounces of turkey you’ll get between 30-35 grams of protein, depending on the fat content of the turkey you choose. It’s low in saturated fat, but it’s also rich in other nutrients, especially B vitamins and several minerals like selenium, zinc, copper, iron, magnesium… and others but you’re probably less interested in THAT and more interested in how to make a tasty, healthy breakfast. 

Yes, turkey meat is valuable in a healthy diet. But it can cook up dry: that’s why adding veggies like zucchini can solve the problem. And add some green stuff to your day to boot. I also added a little apple for extra sweetness, and because apple pairs so naturally with sausage. 

Wondering why the hell anyone would make their own turkey breakfast sausage? After all, there are plenty at the grocery store – and if you dig those, that’s just fine. But I think they taste underwhelming. OK, I really think they just taste like sadness. So I made my own. Here’s the kicker though: they take a bit of time to prepare, so save them for a weekend. Cook up a giant batch, freeze them, and then pop them into the microwave to reheat them when you need them. 

You can just eat them on their own, chop them up into an egg scramble, throw on an egg sandwich, or onto a breakfast salad. Or in a taco, because everything is better in a taco. 

Here’s how it’ll work.

Here are the players for today.

Here are the players for today. Yassss. 

You'll chop up and lightly saute some apples.

You’ll chop up and lightly saute some apples.

You'll mix up all of that meat. It'll look gross.

You’ll mix up all of that meat. It’ll look gross.

You'll use a scoop to make uniform patties. I can't say turkey balls. Well, because.

You’ll use a scoop to make uniform patties. I can’t say turkey balls. Well, because.

pattiesuncooked

Get all the patties ready for action before beginning to cook them.

You’ll saute them in a nonstick skillet or griddle for 3-4 minutes per side.

You'll make them a bit bigger than I did if you want them to look less silly on your breakfast sandwich. Ooops.

You’ll make them a bit bigger than I did if you want them to look less silly on your breakfast sandwich. Ooops. 

I wanted a LOT of patties because then I could use them more easily at will in recipes. Mine made 34 little guys. But you could easily just make them a bit bigger – it won’t really change the cooking time. Let me know how you like these!

 

Apple Zucchini Turkey Breakfast Sausages
Yields 34
A healthy breakfast staple made more flavorful with zucchini, apple, garlic, and spices.
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Ingredients
  1. 1.5 tsp fennel seeds
  2. A few pinches of allspice
  3. 2 tsp rubbed/ground dried sage or 2 TBSP freshly chopped
  4. 2 tsp dried thyme
  5. 1.5 tsp kosher salt
  6. 1/2 tsp ground black pepper
  7. 4 scallions, white and light green parts, finely chopped
  8. 4 cloves of garlic
  9. 3 Tbsp real maple syrup
  10. 2 pounds 93% lean ground turkey breast
  11. 1/2 cup zucchini, grated
  12. 1 cup peeled and diced apple
  13. Nonstick spray (I like olive oil)
Instructions
  1. 1. In a pan over medium heat, spray nonstick spray in pan and lightly saute the diced apples to soften them a bit. This should take 3-4 minutes tops.
  2. 2. In a big bowl, combine the apple with the remaining ingredients. Just dump it all in and mix it together with your hands.
  3. 3. Make your patties. I used a 1.5 inch scoop to make patties that ended up being quite small.
  4. 4. Heat a nonstick skillet or griddle over medium-high heat. Spray your pan with nonstick spray and add the patties, leaving plenty of space between them. Cook 3-4 minutes per side or until golden brown and crispy. Transfer to a plate. Continue with the remaining batches of turkey patties.
  5. 5. Eat!
Notes
  1. When the turkey patties are cool, you can put them between wax paper layers in a container and pop that into the freezer. Boom. Turkey sausages all week long.
Adapted from Eating in the Middle
Adapted from Eating in the Middle
Amy Dix http://amydix.com/
 Nutrition Info Per Patty
Calories: 45|Protein: 5g|Fat: 2g|Carbs 2g

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