Chili-Spiced Turkey-Bean Burgers w/Guacamole & Cajun-Spiced Oven Fries
Hi Greencow,
Below is another delightful recipe we discussed:
Chili-Spiced Turkey-Bean Burgers w/Guacamole & Cajun-Spiced Oven Fries -- 4 Servings
Guacamole
1 ripe avocado
2 tbl chopped sweet white onion
1 tbl salsa
1 tbl fresh lime juice
Salt
Burgers
2/3 cp canned black beans, rinsed and drained
1 lrg egg
1 tbl + 2 tsp chili powder
1/2 tsp ground cumin
1/2 tsp salt
1 lb lean ground turkey breast
4 small whole grain burger buns, split
4 slices tomato
To Make the Guacamole: In a small bowl, mash the avocado w/a fork until fairly smooth. Mix in the onion, salsa, lime juice and salt. Cover tightly and set aside.
To Make the Burgers: Preheat the broiler. Coat the broiler pan rack with olive oil cooking spray.
In a medium bowl, mash the beans to a chunky texture. Stir in the egg, chili powder, cumin and salt until well blended. Add the ground turkey and mix first with a spoon, then gently with your hands, until well blended (mix lightly so burgers don't get tough). With moistened hands, shape mixture into 4 equal-sized patties. Place on the prepared broiler-pan rack.
Broil the patties 4-6" from the heat for 6-7 mins per side, until lightly browned, firm and cooked through. Transfer to a plate. Place the buns on the broiler pan and toast.
Place toasted buns on 4 plates. On the bun bottom, place a tear of leafy lettuce, red onion slice, tomato slice and a burger. Spoon 2 tbl guacamole over each. Lean the top of the bun on the side of the burger for presentation.
Per serving: 350 cals; 37g protein; 34g carbs; 9g fat; 125mg cholesterol; 820mg sodium; 8g dietary fiber.
With:
Cajun-Spiced Oven Fries -- 4 Servings
4 russet potatoes (about 2 lbs, cut lengthwise into 12 wedges each
1.5 tbl extra virgin olive oil
1 tsp chili powder
1 tsp ground cumin
1 tsp sweet paprika
1 tsp dried oregano
1/4 tsp dried thyme
1 tsp salt
1/8 tsp cayenne pepper
Preheat the oven to 450 degrees. Line the baking sheet with tinfoil (easy clean-up) and coat it w/cooking spray.
In a large bowl, combine the potatoes and oil. Toss well to coat. In a small bowl, combine the chili powder, cumin, paprika, oregano, thyme, salt and cayenne pepper. Sprinkle the spice mixture over the potatoes, tossing well to coat.
Arrange the potato wedges in a single layer on the baking sheet. Bake for 20 mins. Turn the potatoes over and bake for 15-017 mins longer, until crisp.
Per serving: 109 cals; 5g protein; 12g carbs; 5g fat; 0mg cholesterol; 610mg sodium; 6g dietary fiber.
Below is another delightful recipe we discussed:
Chili-Spiced Turkey-Bean Burgers w/Guacamole & Cajun-Spiced Oven Fries -- 4 Servings
Guacamole
1 ripe avocado
2 tbl chopped sweet white onion
1 tbl salsa
1 tbl fresh lime juice
Salt
Burgers
2/3 cp canned black beans, rinsed and drained
1 lrg egg
1 tbl + 2 tsp chili powder
1/2 tsp ground cumin
1/2 tsp salt
1 lb lean ground turkey breast
4 small whole grain burger buns, split
4 slices tomato
To Make the Guacamole: In a small bowl, mash the avocado w/a fork until fairly smooth. Mix in the onion, salsa, lime juice and salt. Cover tightly and set aside.
To Make the Burgers: Preheat the broiler. Coat the broiler pan rack with olive oil cooking spray.
In a medium bowl, mash the beans to a chunky texture. Stir in the egg, chili powder, cumin and salt until well blended. Add the ground turkey and mix first with a spoon, then gently with your hands, until well blended (mix lightly so burgers don't get tough). With moistened hands, shape mixture into 4 equal-sized patties. Place on the prepared broiler-pan rack.
Broil the patties 4-6" from the heat for 6-7 mins per side, until lightly browned, firm and cooked through. Transfer to a plate. Place the buns on the broiler pan and toast.
Place toasted buns on 4 plates. On the bun bottom, place a tear of leafy lettuce, red onion slice, tomato slice and a burger. Spoon 2 tbl guacamole over each. Lean the top of the bun on the side of the burger for presentation.
Per serving: 350 cals; 37g protein; 34g carbs; 9g fat; 125mg cholesterol; 820mg sodium; 8g dietary fiber.
With:
Cajun-Spiced Oven Fries -- 4 Servings
4 russet potatoes (about 2 lbs, cut lengthwise into 12 wedges each
1.5 tbl extra virgin olive oil
1 tsp chili powder
1 tsp ground cumin
1 tsp sweet paprika
1 tsp dried oregano
1/4 tsp dried thyme
1 tsp salt
1/8 tsp cayenne pepper
Preheat the oven to 450 degrees. Line the baking sheet with tinfoil (easy clean-up) and coat it w/cooking spray.
In a large bowl, combine the potatoes and oil. Toss well to coat. In a small bowl, combine the chili powder, cumin, paprika, oregano, thyme, salt and cayenne pepper. Sprinkle the spice mixture over the potatoes, tossing well to coat.
Arrange the potato wedges in a single layer on the baking sheet. Bake for 20 mins. Turn the potatoes over and bake for 15-017 mins longer, until crisp.
Per serving: 109 cals; 5g protein; 12g carbs; 5g fat; 0mg cholesterol; 610mg sodium; 6g dietary fiber.