May 02
This isn’t your usual boring & bland turkey burger. I used my secret ingredient to make it extra moist & amazing. You’ll be surprised by the nutritional stats because it tastes so good 😉 It’s also very filling because it’s super high protein. Don’t worry about the lack of a bun either-you won’t miss it at all!
Ingredients:
1.25 pounds extra lean 99% fat free ground turkey
3/4 cup low fat ricotta cheese (I used Sorrento)
1 packet of zesty Italian salad dressing mix (Good Seasons)
1 can (8oz) Hunt’s tomato sauce with basil, garlic, & oregano
6 slices Sargento extra thin provolone cheese (or another cheese that you prefer)
Combine the first three ingredients very well with your hands. The ricotta is amazing in this to keep it moist & the seasoning adds a great amount of flavor. Form mixture into 3 large patties. Cook in a nonstick pan over medium high heat for about 7 minutes per side or until meat is thoroughly cooked.
Remove from heat & add sauce evenly to all burgers. Add 2 slices of cheese to top of each burger. Place pan back on burner & cover with lid or tin foil until cheese is melted. I like to have sautéed spinach as a side for this.
Per burger: 367 calories & a whopping 57 grams protein!
If you eat it with spinach your total meal will easily be below 400 calories. Enjoy 😉
Apr 30
The leg press machine is a great machine to help build your legs up. It’s actually a lot more versatile than some people may realize. One way to switch it up that I like to incorporate is to use it while laying on your side instead of on your back. This is an advanced move & it does require quite a bit more strength than it may seem to move the leg press from this angle so please start with no weights the first time you try this. You want to lie sideways and position your top leg & foot on the plate as I’m demonstrating in the first picture. Your foot should be straight forward or with your toes pointed slightly out. Carefully let go of the safety and bring your knee towards your chest until it is at a 90 degree angle like I’m doing in the second picture. Then push through your heel to press the plate back out & straighten your leg (without locking out your knee) to finish one repetition & return to the starting position. Go slowly and focus on pressing through your heel. You should really feel that burn in your glutes. Repeat with other leg. Try starting with 2-3 sets of 10-15 repetitions. Using the leg press this way hits your glutes & quads from a different angle & I especially feel the burn on the outer part of both my booty & thigh whenever I perform the leg press this way. Utilizing the leg press this way can help you tighten, shape, & create some roundness in that area ;).
Apr 27
This recipe is sure to please! It is less than 300 calories per serving low carb, high protein, gluten free, & it includes bacon!! It’s also simple & quick. Great for a snack, lunch, dinner, & even makes a delicious party appetizer 😉
Ingredients for Bacon Chicken Nuggets:
*1 pound boneless, skinless chicken breast cut into 24 small & equal sized chunks
*12 slices center cut bacon (it’s leaner than regular bacon but you could also use turkey bacon if you want)
* Salt free seasonings (I used Perfect Pinch salt free garlic & herb plus Mrs. Dash grilling blend for chicken. You want to use salt free because the bacon is salty & you don’t want to over salt)
Ingredients for Smoky Onion Dip
*1 container fat free plain Greek yogurt
*1 package onion soup & dip mix
*1/2 of a small sweet onion (cooked until translucent in frying pan using non stick cooking spray)
*1/2 teaspoon liquid smoke
Ingredients for Mango Mustard:
*1/2 cup chopped fresh mango
*1/2 cup spicy brown mustard
Preheat oven to 350.
Generously season both sides of all chicken pieces with seasoning. Wrap 1/2 slice of bacon around each piece of chicken & secure with toothpick. Place chicken on foil lined tray & bake for 35 minutes or until chicken is cooked & bacon is crunchy. (You could also cook these on the grill if you want to)
While chicken is cooking make one or both dipping sauces. To make them you simply combine all ingredients & process in blender. Place back in fridge to firm up a little as chicken finishes cooking. Serve as a dip for your chicken.
(Not the prettiest picture but I promise it tastes awesome!)
To make a meal add a nice salad or other vegetable on the side.
*If you want it gluten free be sure to select condiments that say gluten free on label.
Makes 3 servings
One serving is 8 nuggets
Per 8 naked nuggets 227 calories & 39 grams protein.
For 1/3 of Smoky Onion Dip add 60 calories & 5 grams protein
For 1/3 of Mango Mustard add 58 calories & 0 grams protein
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