March 21, 2024
Turkey Burgers & Baked Sweet Potato Fries
Ingredients
Fries
- 1 medium sweet potato (12 oz.), peeled
- 2 teaspoons canola oil
- ⅛ teaspoon salt
Burgers
- 225g lean ground turkey
- ¼ cup shredded sharp Cheddar cheese
- 2 teaspoons Worcestershire sauce
- ½ teaspoon garlic powder
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 2 teaspoons canola oil
- 2 slices red onion
- 2 thick slices tomato
- ½ avocado
- 4-6 large, soft lettuce leaves
Directions
- To prepare fries: Preheat oven to 220 degrees C.
- Slice sweet potato into 1/4-inch-thick matchsticks. Place on a baking sheet, drizzle with oil, and toss to coat. Sprinkle with 1/8 tsp. salt. Bake, flipping halfway through, until tender and crisp-edged, 20 to 25 minutes.
- Meanwhile, prepare burgers: Using your hands, mix turkey, Cheddar, Worcestershire, garlic powder, pepper, and salt in a medium bowl. Shape into two 4-inch patties, about 3/4 inch thick.
- Brush oil over a medium nonstick or cast-iron skillet; set it over medium heat for 2 minutes. (Alternatively, to grill, see Tip.) Add the patties and cook for 2 minutes. Flip and cook for 2 more minutes. Cover the pan and continue to cook until the patties are lightly browned but still juicy (the juices should run clear, not pink).
- To assemble the burgers, top each patty with a slice of onion and tomato, and half the avocado slices. Carefully wrap each one in 2 to 3 lettuce leaves, wrapping as tightly as you can. Serve with the sweet potato fries.
Nutrition Facts - 1 Serving
- Calories: 463
- Protein: 35g
- Fat: 23g
- Carbohydrates: 34g
- Fibre: 8g
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates