Brown Rice and Turkey Burgers

This recipe was so good and a good source of protein. It was less fatty because it had lean turkey instead of beef and I loved the brown rice in it. Obviously you can add other vegetables such as bell peppers into the meat but I chose scallions since I had some left over. At first I thought it wouldn't be enough, but one patty on a burger with that meat and rice filling is more than enough!! 

• 1 pound ground turkey meat
• 1/2 cup cooked brown rice, 
• 4 scallions/spring onions
• 1/2 cup shredded smoked cheese, such as Cheddar, Gouda or mozzarella
• 2 tablespoons smoky barbecue sauce, divided
• 1 tablespoon paprika, preferably sweet Hungarian
• 2 teaspoons Dijon mustard
• 1 teaspoon minced garlic
• 3/4 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1/4 cup low-fat mayonnaise
• 1 tablespoon sweet pepper relish, or pickle relish (optional)
• 2 teaspoons prepared horseradish (I left that out of mine)
• 4 whole-wheat hamburger buns, toasted
• 4 slices tomato
• 4 thin slices sweet onion, such as Vidalia

PREPARATION

1. Preheat grill to medium.
2. Place meat, rice, cheese, 1 tablespoon barbecue sauce, paprika, mustard, garlic, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, 1/2 to 3/4 inch thick.
3. Combine the remaining 1 tablespoon barbecue sauce, mayonnaise, relish and horseradish in a small bowl.
4. Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 155°F, 5 to 6 minutes per side.
5. Assemble the burgers on buns with the barbecue mayonnaise sauce, tomato and onion.

Nutritional Facts:

27.5g protein, 1,9g fat, 4,6% Iron, 8,8% Vitamin C and 6% Vitamin A 

251 calories per serving (serves 4 people)

Red Curry with Vegetables

I did this recipe on Sunday but I used chicken instead of Tofu and I added a red pepper, an onion and half a red chili to add spice to it. Instead of rice I served it with bulgur as it has no cholesterol. A serving of bulgur provides 5.6 g protein and 33.8 g carbohydrates, with less than 1 g of total sugars, 8.2 g fibre, 1.8 mg of iron. 
http://www.livestrong.com/article/359807-bulgur-wheat-nutritional-information/

Sweet potato is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2#ixzz1r6rm077p

4 servings, about 1 1/2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

INGREDIENTS

• 4 teaspoons canola oil, divided
• 1 14-ounce package extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
• 1 pound sweet potato, cut into 1-inch cubes
• 1 14-ounce can lite coconut milk
• 1/2 cup vegetable broth or reduced-sodium chicken broth
• 1-2 teaspoons red Thai curry paste
• 1/2 pound green beans, trimmed and cut into 1-inch pieces
• 1 tablespoon brown sugar
• 2 teaspoons lime juice
• 1/2 teaspoon salt
• 1/3 cup chopped fresh cilantro
• 1 lime, quartered

• PREPARATION

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
  2. Heat the remaining 2 teaspoons oil over medium-high heat. Add sweet potato and cook, stirring occasionally, until browned, 4 to 5 minutes. Add coconut milk, broth and curry paste to taste. Bring to a boil; reduce to a simmer and cook, covered, stirring occasionally, until the sweet potato is just tender, about 4 minutes. Add the tofu, green beans and brown sugar; return to a simmer and cook, covered, stirring occasionally, until the green beans are tender-crisp, 2 to 4 minutes. Stir in lime juice and salt. Sprinkle with cilantro and serve with lime wedges.

  NUTRITION

  Per serving: 348 calories; 16 g fat ( 6 g sat , 4 g mono ); 0 mg cholesterol; 41 g carbohydrates; 13 g protein;7 g fiber; 451 mg sodium; 578 mg potassium.
  Nutrition Bonus: Vitamin A (400% daily value), Vitamin C (45% dv), Calcium (25% dv), Iron (15% dv).
  Carbohydrate Servings: 2

Creamy Tomato Bisque with Mozzarella Crostini

I did this tonight and it was delicious, I did however substitute the white rice for brown rice, soya mild instead of Tofu and added fresh cooked tomatoes instead of canned.

6 servings, about 1 1/2 cups each 

Active Time: 20 minutes

Total Time: 35 minutes

http://www.eatingwell.com/recipes/creamy_tomato_bisque_with_mozzarella_crostini.html

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 4 cloves garlic, crushed and peeled
• 1 14-ounce can reduced-sodium chicken broth
• 2 cups water
• 1/4 cup white rice
• 1 28-ounce can crushed tomatoes
• 1/2 cup silken tofu
• 1 tablespoon rice vinegar
• 6 3/4-inch-thick slices baguette, preferably whole-grain
• 3 tablespoons shredded part-skim mozzarella cheese

PREPARATION

1. Heat oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring occasionally, until beginning to soften, about 3 minutes. Stir in broth, water and rice; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the rice is very tender, about 15 minutes.
2. Preheat oven to 450°F.
3. Stir tomatoes, tofu and vinegar into the soup. Remove from the heat and puree, in batches, in a blender. (Use caution when pureeing hot liquids.) Return the soup to the pot and reheat over medium-high heat, stirring often.
4. Meanwhile, top slices of baguette with mozzarella and place on a baking sheet. Bake until the cheese is melted and bubbly, about 5 minutes. Ladle soup into bowls and top each serving with a cheesy crostini.

TIPS & NOTES

• Make Ahead Tip: Prepare the soup (Steps 1 & 3), cover and refrigerate for up to 2 days. When ready to serve, make crostini and reheat the soup (Steps 2 & 4).

NUTRITION

Per serving: 218 calories; 8 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 31 g carbohydrates; 8 g protein; 4 g fiber; 355 mg sodium; 478 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Vitamin A (20% dv), Iron (15% dv).

Carbohydrate Servings: 2