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Healthy Recipes from Ben and Crystalin

Posted Nov 06 2009 10:02pm

Chimichurri Burgers(4 servings)

Sauce:

  • 1 cup parsley leaves
  • 3 scallions, chopped
  • 2 garlic cloves, chopped
  • 2 tablespoons red wine vinegar
  • 2 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon red pepper flakes
  • 1/8 teaspoon salt

Combine all ingredients in blender or food processor for about 1 minute, set aside.

Burgers:

  • 1.5lb lean ground turkey
  • 2 teaspoons dried basil
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt

Combine all ingredients in a bowl and form into 4 patties, about 1 inch think.

Grill/broil for 5-6 minutes per side and serve topped with chimichurri sauce.

Per serving: 230 Cal, 10 fat, 36 pro, 3 carb, 1 fib

Vegetable and Bean Soup(4 1-3/4 cup servings)

  • 1 (1-lb) bunch swiss chard, thick stem ends removed and discarded
  • 2 teaspoons extra-virgin olive oil
  • 2 celery stalks, chopped
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 3 cups low-sodium tomato/vegetable juice
  • 1 (141/2 oz) can unsalted diced tomatoes
  • 1 (15-oz) can navy or other small white beans, rinsed and drained
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

-submerge chard in cold water and rinse, thinly slice stems and coarsely chop leaves

- heat 2 teaspoons of oil in large saucepan over med-high heat. Add celery and onion and cook, until softened, about 5 min. add garlic and cook 1 min. add broth, tomatoes with juice, beans, oregano; bring to low boil.

-reduce heat to med-low, cover, simmer 10 min. add chard and cook 5 min more. Season with salt and pepper and serve.

Per serving: 200 cal, 3.5 fat, 10 pro, 31 carb, 8 fib

Fresh Tuna Salad with Simple Lemon Dijon(4 servings)

  • 2 tablespoons fresh lemon juice
  • 1 tablespoon minced red onion
  • 1 teaspoon Dijon mustard
  • 1/4 cup plus 2 teaspoons canola oil, divided
  • 1 pound fresh tuna
  • 1 (8oz) head bibb or boston lettuce, torn into bite-size pieces
  • 1/2 cup frozen peas, thawed
  • Salt and pepper

- whisk together lemon juice, onion, and mustard in a small bowl. Slowly whisk in 1/4 cup oil. Season to taste with salt and pepper.

-season tuna with salt and pepper. Heat remaining oil in skillet over med-high heat. Cook tuna 1.5 min per side for med-rare or to desired doneness. Transfer to cutting board.

- divide lettuce on plates and sprinkle with peas. Slice tuna and divide among salads; drizzle with dressing and serve.

Per serving: 290 cal, 18 fat, 28 pro, 5 carb, 1 fib (less dressing = less fat)

Turkey Meatloaf w/Mushrooms(6 servings)

  • 2 tablespoons vegetable oil
  • 1/2 lb crimini mushrooms, sliced
  • Course salt and ground pepper
  • 2 small leeks (whites and green only) washed, dried, and thinly sliced
  • 2 garlic cloves, minced
  • 1 slice rye bread, cubed
  • 1 large egg
  • 1 tablespoon chopped sage leaves
  • 1.5lb lean ground turkey

- preheat oven to 350. in large skillet heat 1T oil over med-high heat. Cook mushrooms until golden-brown, about 5 min. season with salt and pepper and transfer to large mixing bowl.

-in large skillet heat 1T oil. Add leaks, garlic and cook, stirring occasionally, about 4 min. season with salt and pepper and add to bowl with mushrooms to cool.

-add bread, egg, and sage to bowl and mix thoroughly to combine. Mix in turkey, 3/4t salt and 1/4t pepper.

-on parchment-lined rimmed baking sheet, use hands to form turkey mixture into a 1-inch loaf. Bake until cooked thoroughly, about 45 minutes. Lets rest 10 minutes, slice, serve.

Per serving: 285 cal, 13.5 fat, 27 pro, 7 carb, 1 fib

Salad Dressing(makes 2T+, 68 cal per tablespoon)

Combine: 1t Dijon mustard, 1T olive oil, 1T balsamic vinegar (or any vinegar), coarse salt and pepper.

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