As I said before, meat is GREAT for you! I have used turkey, but you can switch it out for chicken as an alternative.
1-1/2 to 2 lbs. Lean & Ground Turkey
1 small piece roasted red pepper, chopped
1-1/4 cup spinach, chopped, loosely packed
1/2 cup feta cheese, crumbled
3 cloves garlic (peeled, Can be ROASTED: wrapped in aluminum foil, baked at 350 for 10-15 minutes; allow to sit out to cool. Mince the garlic.)
3 Tbsp Lemon Juice (1 small lemon, freshly squeezed)
1/2 tsp ground pepper
2 Tbsp White Wine
1/2 tsp salt
How to LOVE it:
1. Combine all ingredients in a bowl. Get ingredients mixed thoroughly.
2. Form mixture into burgers (will make 8-10 burgers, can be refrigerated / frozen for later)
3. Can be cooked in a non-stick frying pan lined with olive oil, or on a grill. Cook for about 20-30 minutes, 10-15 on each side. ** Thicker burgers will take longer to cook, so check the middle of the burger before setting the designated time for your batch.
Tip: Really quickly done wonderfully just by combining all ingredients in a small/medium container and allowing to sit in the refrigerator until served-- you can prep this before the burgers and allow to sit in the meantime, but it is best to leave it sit for at least 3 or 4 hours to allow the flavors to absorb.
non-fat Greek Yogurt
1 small cucumber (seedless if possible, otherwise, center must be taken out), peeled & diced
1 tsp fresh Dill / 1/2tsp if dry, finely chopped
1 Tbsp vinegar
3 Tbsp Extra Virgin Olive Oil
1/2 tsp salt
Plentiful Protien Veggie Burgers with Sundried Tomato Pesto Spread
Due to time constraint, I had to use the canned stuff. If you're good at planning and are able to prep fresh blank & garbanzo beans the night before (in a container filled with water in the fridge), and cook them (boiling in water for at least an hour), it is definitely worth it.
For a quicker alternative use canned beans, preferably low sodium. Rinse them thoroughly. Canned or dry, these burgers are always delicious!
Veggie Burger Recipe:
1/2-can (1 cup) Garbanzo beans (chickpeas), drained rinsed & mashed
1/2-can (1 cup) Black Beans, drained rinsed & mashed
1 small red onion, chopped
3 garlic cloves, finely chopped
1 grated carrot
3/4 cups Whole Wheat Breadcrumbs/Whole Wheat Flour
1 roasted red pepper, chopped
1 tbsp fresh basil (finely chopped)
1 tbsp fresh parsley (finely chopped)
1-tbsp Balsamic Vinegar
2-tbsp Extra Virgin Olive Oil
1/2-tbsp Lemon Juice or Fresh Sqeezed Juice of 1/2 lemon
How to love it:
1. Combine all ingredients in a large bowl. Mix thoroughly.
2. Form the mixture into burgers (will make 8-10 burgers)
3. Can be cooked in a non-stick frying pan lined with olive oil, or on a grill. Cook for about 15-20 minutes, 5-10 on each side.
Roasted Red Pepper & Basil Aioli Spread:
Derived from D. Worthington's "The California Cook" Basics, This stuff is really great, as you can make it in bigger quantities and keep it for up to a week to be used to flavor a variety of things including pasta dishes, sandwiches, salads, etc.
1 small Clove Garlic
1 small peice of Roasted Red pepper (Roast it yourself! In the oven for 20-30 minutes, turning after 15)
1/4 cup stemmed & chopped basil leaves - very loosely packed
1-1/2 tablespoons pine nuts
a larger dash of pepper
a smaller dash of salt
1/4 cup Non-Fat Greek Yogurt
--Combine/puree ingredients to enjoy :)