Sunday, September 30, 2012

Turkey Zucchini Burgers

Printable Recipe
  • 1-2 lbs ground turkey 
  • 1 small zucchini
  • 1/2 medium red onion 
  • 2 garlic cloves 
  • 1/2 cup whole wheat bread crumbs,(use a piece of wheat bread & break into pieces)
  • 1 teaspoon red pepper flakes 
  • 1 teaspoon salt & pepper

1. Roughly chop the zucchini, onion, & garlic. 

2. Put the zucchini, onion, & garlic in a food processor & roughly chop. If you don't have a food processor just finely chop.

3. Put ground turkey, bread crumbs, veggie mixture, & red pepper flakes, in a mixing bowl and mix by hand until all ingredients are well combined.

4. Roll turkey mixture into a ball, 1/4 cup for sliders or 1/2 cup for burgers, place two small plates on the counter facing down, on top put a sheet of wax paper. Place the meat on one plate in the center, top with second piece of wax paper, then use second plate to press down meat into a patty. You can always do this by hand with no plates but I like the consistent shape for cooking evenly.

5. Lightly salt & pepper both sides of the patties & cook them on an outdoor or indoor grill at medium-high heat for about 3 minutes on each side or until there is no pink in the middle. Longer for full burger size.

6. Toast the buns, spread with mayo or ketchup, & top with gouda cheese, lettuce, tomato, & avocado. 

7. Plate & serve while they are still hot.
I have posted turkey sliders/burgers a few months ago but I wanted to create a healthier version. A few years ago my sister added some zucchini to some ground turkey & they turned out so delicious. I decided to add bread crumbs to the mixture for a better consistency & some red pepper flakes for a little kick.

The burgers can be topped with anything of your choice,provolone cheese is also goes well, onions, arugula, BBQ sauce, etc. You can also add some Worcestershire or seasoning salt to the turkey mixture.To make these turkey burgers whole30 or paleo approved, do not add bread crumbs to the mix, you can add a tablespoon of homemade mayo to some fat content to help bind the meat & obviously you cannot use cheese as a topping & you can make this burger protein style by using lettuce or grilled sweet potatoes in place of the bun.

Saturday, September 15, 2012

Asian Style Salmon Patty


  • 2 Frozen salmon patties
  • 1 yellow squash, grilled & cut julienned
  • 1 cup green beans, fresh or frozen 
  • 1/2 onion, chopped 
  • 1 cup veggie noodles, cooked 
  • 1 cup brown rice, cooked 
  • 2 tablespoons teriyaki sauce
  • 2 tablespoon olive oil

1. Grill salmon patties as directed.

2. Cut ends off of the squash then cut them in half. Drizzle 1 tablespoon of olive oil, & add salt, & pepper to each squash. Grill face down for 3-4 minutes on each side.

3. Add green beans, fresh or frozen, to boiling water, & 
cook until Al Dente. 

4. Chop onions & saute them in a pan on medium heat in 1 tablespoon olive oil until they are lightly browned.

5. Take the squash off the grill & cut julienne style 
in long thin strips.

6. Add yellow squash to onions & saute for 2-3 minutes.

7. When green beans are Al Dente, strain them well & add them to the squash & onion mixture. Mix & cook for 2 minutes. 

8. Add cooked noodles & 1 tablespoon teriyaki sauce & saute for another minute mixing all ingredients together.

9. Place noodle & veggie mixture evenly onto two dishes.

Plate Finished Product 
10. Top noodles & veggies with 1 cup of cooked brown rice, add Salmon patty on top of the rice, drizzle plate with remaining teriyaki sauce & sesame seeds. Serve while hot.

I love salmon & when I was introduced to salmon patties at a friends BBQ I fell in love even more. At the time I ate the patty without the bun over some grilled veggies & thought that this could be something I could make in so many different ways. I basically opened up the pantry one day & started putting things together to make a last minute salmon patty creation. It turned out better than I thought so now this dish is something I make a lot. It is easy, cheap, healthy, & low in calories.

There are so many different ways the salmon patty can be used. Since this is an Asian inspired dish, other things that would pair well are cashews, peas, carrots, bean sprouts, green onions & if you don't have brown rice you can easily replace it with Jasmine or white rice. I use the Kikkoman Teriyaki Sauce with the purple label, but Asian flavored sauce would work as well. I also use Costco frozen Salmon Patties, I think they are great & cheaper than most stores.

Friday, September 14, 2012

Mediterranean Chicken

  • 3-5 chicken breasts, thin cut
  • 3/4 cup Greek yogurt 
  • 1/3 cup tomato paste 
  • 1/3 cup olive oil 
  • 1 lemon, juiced 
  • 3 garlic cloves, minced 
  • 1 tablespoon paprika 
  • 1 tablespoon lemon pepper 
  • salt & pepper

1. Put yogurt, tomato paste, olive oil, lemon juice, minced garlic, paprika, & lemon pepper in a mixing bowl. 

2. Mix all ingredients together. 

 3. Salt & pepper the chicken on both side. 

4. Coat both sides of each piece of chicken with the marinade. Cover & let sit in the fridge for 30 minutes or up to 2 hours.

 5. Grill on medium high heat for 3-4 minutes on each side or longer if using a full size chicken breast. 

6. Top with fresh basil & serve. 

Plate Finished Product 
 7. Top chicken with garlic basil spread. Serve this dish with orzo rice pilaf, pita bread, & hummus.

I bought some garlic basil spread at a farmers market & was determined to come home & cook some Mediterranean chicken. You can make the spread & hummus from scratch or purchase it at the store. 


 There are many herbs that can be added to this dish, parsley, basil, or curry would be the best fit. I used a thin cut chicken breast but a regular chicken breast or thigh would work as well.

Orzo Rice Pilaf

Printable Recipe
  • 3 tablespoons butter
  • 1/2 cup orzo pasta
  • 1 cup uncooked white rice
  • 2 1/2 cups chicken broth
  • Salt & pepper 
1. Melt butter in pot over medium-low heat.

2. Stir in dry orzo and cook until it starts to brown. 

3. Stir in the rice & chicken broth. Increase heat to high and bring to a boil. Reduce heat to medium-low, cover, and simmer until the rice is tender, & the liquid has been absorbed, about 20 minutes. 

4. Remove from heat and let stand for 5 minutes, then fluff lightly with a fork.  

Plate Finished Product 
5. Top with fresh parsley or basil & serve hot.

  I made this dish to pair with a Mediterranean Chicken dish that I made. I wanted something simple & easy to serve with a bold flavored protein.

 This side can be served with almost anything, it is great with chicken, red meats, or fish. It is best served when hot & ready. You can add some onion or minced garlic for more flavor, or some red pepper flakes for some heat.