Healthy meals 

ASIAN TURKEY BURGERS 

 

  • 1 pound ground turkey

  • ¼ cup minced onion

  • 3 TS chopped fresh parsley

  • 2 TS Worcestershire sauce

  • 2 TS minced green bell pepper

  • 1 TS soy sauce

  • 1 TS water

  • 1 TS grated fresh ginger

  • Salt & pepper

  • 2 cloves garlic, crushed

 

 

 

1. Combine all the ingredients in a big bowl.

 

2. With clean hands, squeeze it together until it’s very well combined.

 

3. Divide into three equal portions and form into burgers about 3⁄4 inch (2 cm) thick.

 

4. Spray a skillet with non-stick cooking spray.

 

5. Place over medium-high heat.

 

6. Cook the burgers for about 5 minutes per side until cooked through. 

 

Per serving :

CALORIES: 175

PROTEIN: 38g CARBS: 3.5g FAT: 1g 

CHICKEN PICCATA 

 

RECIPE MAKES 4 SERVINGS

(4 BREASTS)

4 boneless, skinless chicken

breasts (4oz each)

2 TS Olive oil

1 clove garlic, crushed

1 TS lemon juice

½ cup low sodiul chicken broth

1 tomato, diced

1 TS apple cider vinegar

1 TS capers, chopped

3 TS fresh parsley chopped

 

1. Heat the olive oil in a large, heavy skillet over medium-high heat. Cook the chicken until it’s done through (3 to 4 minutes per side).

 

2. Remove the chicken from the pan.

 

3. Add the garlic, lemon juice, broth, vinegar, diced tomato and capers to the pan, and stir.

 

4. Boil the whole thing hard for about 1 minute to reduce it a little.

 

5. Put the chicken back in the pan for another minute.6. Sprinkle the parsley over it, and serve. 

 

Per serving :

CALORIES: 185

PROTEIN: 24g CARBS: 2g FAT: 9g 

© 2023 by Name of Template. Proudly created with Wix.com