Hey howdy hey readers! So I know it’s not a Monday, but I wanted to get a post in before the end of the week and I figured I would put up a couple recipes I used recently. Last week I meal prepped lunches & dinners as I was trying to focus on my nutrition, so I made turkey burgers for lunch (along with a delicious tzatziki sauce) and cilantro lime shrimp for shrimp tacos for dinner. The turkey burgers were 163 calories each (before adding pitas and the tzatziki which was only 21 calories a serving) with 19g of protein in each serving. The cilantro lime roasted shrimp was 113 calories per serving with 28g of protein. As always, at the end I’ll add the recipe write-ups to make shopping easier.
We’ll start with the turkey burgers, as they involve more prep time and actual cooking. I started by making the tzatziki sauce so it had more time to soak in the flavors while the burgers were cooking. The tzatziki is just 7 oz. low fat Greek yogurt, 1/4 tsp minced garlic, 1/4 tsp dried dill, juice of half a lemon, and a dash of salt.
Super tasty and low fat tzatziki!
To start the burgers, make sure your spinach is thawed out and if not go ahead and defrost it. You want to dry out the spinach as best you can, I did my best to wring it out with paper towels so that it doesn’t weigh down the burgers. Then you chop up the spinach to avoid getting any long stringy pieces, as well as chopping the sun dried tomatoes and 1/4 of a red onion. In a mixing bowl combine the chopped veggies with the ground turkey, feta, minced garlic, oregano, salt and pepper. You want to mix it well so all of the filling is evenly distributed.
It doesn’t look super appetizing at the moment, but here’s the burger mix.
This mix will make 6 pretty good sized patties, make sure to form them tightly as you don’t want to lose any of your filler ingredients! I also advise making an indent in the center of each patty the size of 2 thumbs so when you’re cooking them in the skillet they don’t turn into softballs.
Patties all ready to go into the pan!
Cook the burgers over medium heat, I did 3 at a time in about a tbsp of olive oil for each side. I cooked them covered in a skillet for about 3 minutes on each side. Since these are turkey burgers and not beef burger, I wanted them to be cooked all the way through instead of keeping them a little rare like I normally would.
Patties all done cooking and ready to be put away for consumption throughout the week.
The way I served my turkey burgers was on a Flatout Foldit pita, atop a bed of arugula. I also spread the tzatziki on both halves of the pita/bread and topped with another sprinkle of feta. With all of that, each lunch topped out at around 300 calories- which is not too shabby in my book. Especially for something that tasted so good.
A tasty, low-cal lunch!
Next up was the cilantro lime roasted shrimp for my tacos! You want to preheat your oven to 400 degrees before you start working on the shrimp. Now unless you want the extra work I had, buy your shrimp peeled and deveined. I used 1.5 lbs of shrimp because I wanted 6 servings for my tacos. You begin by making the sauce/glaze which consists of 3/4 cup chopped cilantro, red wine vinegar, olive oil, lime juice, minced garlic, red pepper flakes, smoked paprika, lime zest, salt, and pepper whisking to combine.
A very cilantro-heavy sauce for the shrimpies.
After your sauce is prepared, you want to pour it over the shrimp and mix it well so the shrimp are thoroughly coated. After you’ve mixed it well, you evenly distribute the shrimp onto a foil lined cookie sheet so that they’re in a thin layer.
Ready for the oven!
After cooking for 10 minutes, pull the shrimp out and garnish with some fresh cilantro if you so desire. I set aside my shrimp for dinner but then packed away the rest in tupperware for my tacos!
A lot of delicious shrimp for dinner!
As for my shrimpies, as I mentioned I put them in tacos for dinner. I used 2 carb balance tortillas each night topped with half an avocado, shredded lettuce, red onion, and some tomatoes. Each dinner was about 500 calories with a lot of fresh and healthy ingredients to satiate my frequent craving for Mexican food and stick to my healthier lifestyle.
Voila! Shrimp tacos! On the first night I tossed a bit of the extra feta in there for a bonus treat.
Greek Turkey Burgers with Tzatziki Sauce
- 7 oz. plain greek yogurt
- 1 medium fresh lemon
- ¼ tsp minced garlic
- ¼ tsp dried dill
- Prepare the sauce by combining the yogurt, ¼ tsp minced garlic, dry dill, juice of half the lemon and a dash of salt. Stir everything to combine and then refrigerate to allow the flavors to blend while you make the burgers.
Greek Turkey Burger ingredients
- 1.25 lb. ground turkey
- 6 halves sun dried tomatoes
- 1 medium red onion
- 2 oz. frozen spinach
- ¼ cup crumbled feta
- 1 tsp dried oregano
- ½ tsp minced garlic
- Thaw the frozen spinach and squeeze out as much moisture as possible. Roughly chop the spinach to prevent long stringy pieces. Also chop the sun dried tomatoes and ¼ of the red onion.
- In a bowl combine the ground turkey with the spinach, sun dried tomatoes, red onion, feta, ½ tsp minced garlic, dried oregano, egg, bread crumbs, ½ tsp of salt and some freshly ground pepper. Stir everything until it is evenly combined. Shape the mixture into six patties.
- Cook the burgers on a counter top grill, a non-stick skillet or over open flame. I did mine in a non-stick skillet over medium heat, covered for 3 minutes on each side.
Cilantro Lime Roasted Shrimp
- 1.5 lbs shrimp, shell off and deveined
- ¾ cup of fresh cilantro, diced
- 2 tablespoons of red wine vinegar
- 2 tablespoons of olive oil
- juice of 1 lime (about 1 tablespoons)
- 2 garlic cloves, minced
- ¼ teaspoon of red pepper flakes
- ½ teaspoon of smoked paprika
- ¼ teaspoon of salt
- ⅛ teaspoon of pepper
- zest of one lime
- Preheat oven to 400 degrees
- In a small bowl mix, ¾ cup of fresh cilantro, red wine vinegar, olive oil, lime juice, 2 minced garlic cloves, red pepper flakes, smoked paprika, lime zest, salt, and pepper. Whisk until combined.
- Pour cilantro lime sauce over shrimp that has been patted dry, toss to coat everything.
- Spread seasoned shrimp out on a baking sheet, making sure they are in a single layer.
- Bake for 8-10 minutes, until pink.