Empty Nester Menus (Continued)

 

Lunch #3
Savory Turkey Mushroom Burgers
Sweet Potato Chips with Fresh Tomato Salsa
Total Carbs: 26.8g

Savory Turkey Mushroom Burgers
Lean, healthy burgers made with ground turkey, mushrooms and bulgur. Makes 2 servings.

Ingredients
3-1/2 oz fresh mushrooms (chanterelle, porcini, shiitake, or button)
1 medium garlic clove, minced
3/8 cup low sodium chicken broth , divided
1-1/2 tbsp wheat, bulgur, dry
6 oz ground turkey, 99% fat free, raw
1 fresh green onions , thinly sliced
1 tsp Worcestershire sauce
1/8 tsp black pepper
2 whole wheat hamburger buns, split and toasted (optional)
1/2 red onion , sliced and grilled (optional)
1-1/2 tsp dijon mustard (optional)
cooking spray

Directions
1. Preheat grill to medium.
2. Remove stems and finely chop half mushroom caps (about ½ cup); slice remaining mushroom caps and set aside.
3. In small saucepan, cook finely chopped mushrooms, and garlic in 1/2 cup broth for 4 to 5 minutes or until tender. Add bulgur. Bring to boil; reduce heat to low.
4. Cook, covered, about 10 minutes or until bulgur is tender and liquid is absorbed. Cool slightly.
5. Meanwhile, in large bowl combine ground turkey, green onion, Worcestershire sauce, and pepper. Add bulgur mixture; mix well. Shape into four, 3/4" thick patties.
6. Coat grill grate with cooking spray. Place patties on rack of an uncovered grill. Grill for 14 to 18 minutes or until patties are no longer pink (165°F), turning once halfway through grilling.
7. Meanwhile, in small saucepan, add remaining broth and sliced mushrooms. Cook, covered, 4 to 5 minutes or until tender.
8. Toast buns on grill. Add burgers and top with mustard, grilled onion slices (if desired), and sliced mushrooms. Replace top halves of buns.

Sweet Potato Chips with Fresh Tomato Salsa
Crispy, cinnamon flavored sweet potato chips with a fresh dipping salsa. Makes 2 servings.

Ingredients
Sweet Potato Chips
cooking spray
1 sweet potato, peeled
1/2 tsp garlic powder
1/2 tsp ground cinnamon
pinch salt (to taste)

Directions
Sweet Potato Chips
1. Cut sweet potatoes in half.
2. Fill large saucepan with water. Add potatoes.
3. Bring water to boil, reduce heat to medium, cook for 15 to 20 minutes until potatoes are fork tender but still firm. Drain and cool.
4. Slice sweet potatoes paper thin and transfer to a plate.
5. Spray potatoes with cooking spray, sprinkle with garlic powder, cinnamon, and salt.
6. Coat a nonstick frying pan with cooking spray.
7. Saut sweet potatoes for 3 minutes, turning as needed, until potatoes are warm on the inside and crisp on the outside.
8. Remove from skillet and serve with fresh tomato salsa.

Ingredients
Fresh Tomato Salsa
1 large tomato , chopped
1/2 cup fresh chopped red onion
2 tbsp fresh cilantro, minced (or to taste)
pinch salt (to taste)

Directions
Fresh Tomato Salsa
1. In a large bowl, toss tomatoes, onions, and cilantro. Season with salt, to taste.
2. Cover bowl and refrigerate until ready to serve.

Nutritional Information (Per Serving)
Savory Turkey Mushroom Burgers
Calories 138.9, Total Carbs 8.5g, Dietary Fiber 1.9g, Saturated Fat 0g, Potassium 260.4mg, Protein 24.1g, Sodium 185.2mg
Sweet Potato Chips with Fresh Tomato Salsa
Calories 79.1, Total Carbs 18.3g, Dietary Fiber 3.4g, Saturated Fat 0g, Potassium 458.6mg, Protein 2g, Sodium 76.5mg

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NEXT: Lunch #4: Crabmeat Salad and Mint Raspberry and Black Currant Tea

 

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Last Modified Date: August 06, 2013

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