I read somewhere that people who are successful long term at weight loss repeat a lot of the same meals/menus. They find foods and recipes that work for them, and produce results they want - so they stick with it for awhile only changing up one or two meals or items our of their weekly diet at a time.
Considering I have yet to appreciate my time in the kitchen, I am definitely a fan of this. That means I can make 16 chicken breasts at the same time, freeze them and use them in recipes, sandwiches, salads, etc. as needed.
One of my staple items in my success so far as been with turkey burgers.
Lorelei's Yummy Turkey Burgers
1lb Lean Ground Turkey - 99% fat free
.5 cup Crumbled Feta Cheese
2 Large Fresh Eggs
1 TSP Grey Poupon Dijon Mustard
2 TSP Worcestershire Sauce
.5 cup Chana Dal (ground chick peas - we use this like breadcrumbs)
Extra Virgin Olive Oil
Mix all ingredients together adding the Chana Dal last. I used plastic gloves to make EIGHT patties, and then place them into a hot pan with the oil.
Place into pan and cook them for 4 minutes on Medium / Medium Low until they slide and can be easily flipped.
Once flipped, cook them for another 4 minutes at Medium / Medium Low.
Turn the pan to Low, and cover to steam the burgers for 2 minutes. Turn off the heat and let them sit for another 2 minutes.
Remove from pan on to plate with paper towel to absorb residual oil from the burgers. Let cool, and place in plastic bags to freeze.
From Fridge: Reheat in microwave in a shallow non-plastic bowl, with a plate on the top to create a steam chamber. Microwave on High for 30 - 60 seconds.
From Frozen: Thaw for one day, and then reheat in microwave in a shallow non-plastic bowl, with a plate on the top to create a steam chamber. Microwave on High for 30 - 60 seconds.
Turkey Burger Ingredients
I used two pans so the turkey burgers aren't crowded.
The ones on the bottom are a little overcooked and should have been turned a few minutes ago.
The ones on the top have just gone into the pan.
When the burgers are cooked about 1/3 of the way through try to slide the burgers using a high temperature spatula or metal tongs. If the turkey burgers won't slide after you have gently tried on a few sides, they aren't ready to be flipped yet.
Generally it takes about 4 minutes at medium heat.
Here are my two pan screens. Due to the high moisture content of the turkey burgers, they do splatter quite a bit, so screens are really advised.
Due to the egg, the top and bottom get a nice browning on them. The one on the bottom left is what happens when you try to flip it too early. =) When testing whether or not they are ready to flip, test more than one. One may not be getting as much heat as the others and so the others could be ready.
Once flipped cook for another 4 minutes on Medium to Medium Low.
For 2 minutes turn the heat to low and cover the pan. This last steaming effect helps cook the rest of the inside of the turkey burger and keeps it more moist.
For the last 2 minutes turn off the heat and let it continue to steam with the cover on.
Remove the burgers to a plate with paper towel and let them rest for at least 10 minutes. I find that meats retain a lot more moisture when they are let to rest before consumption or freezing.
You can dress up your turkey burger in a million ways. Look up any good flavor themed burger recipe and find the light version of it. For me or the hubby I have used:
Mayo - Regular and Light (Hellman's is one of my kryptonites)
Apples
Avocados
Baby Spinach
Pears
Greek Yogurt
Craisins
Blue Cheese
Hydroponic Butter Lettuce
Cranberry Jelly
I LOVE hydroponic lettuce. It retains its crisp and freshness b/c it is still alive. It's hydroponic bud is still attached and keeping it moist keeps the lettuce crisp and fresh even longer. I have yet to throw out a spoiled head of this lettuce.
My current favorite bread/sandwich choice is Thomas' Honey Wheat English Muffins. This has been my only bread choice since I started on April 10th. Thanks Thomas' for finally catching on and removing the High Fructose Corn Syrup from my favorite English Muffins. =)
Tonight for my sandwich I chose, Greek Yogurt, Craisins, Spinach and for hubby's we have Hellmans, Blue Cheese and the Butter Lettuce
I added some canned pears in light syrup (I just love how mushy they are) with a few Craisins added on top for flair.
I love the flexibility that the turkey burgers offer me in my eating plan. Depending on my mood I can flavor this juicy, light turkey burger to my tastes. From the fridge or frozen (thawed for 1 day in their bag) they reheat like a dream if placed in a shallow bowl, covered with a plate (to steam it) for just 30 seconds to 1 minute in the microwave.
