Enjoy and let me know if you have any questions!

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High Fiber Protein Meal Prep

A collection of meal prep recipes that focuses on high fiber and high protein meals that can be prepped and last through the week.

Course Main

Cuisine American

Prep Time 2 hours hours 30 minutes minutes

Servings 6 servings

Calories 894kcal

Author Andrea Howe

Cost $40

Ingredients

Goop Chili (adapted from The East Coast Kitchen)

• 1 lb Ground turkey
• 1 teaspoon Sea salt
• ½ teaspoon Black pepper
• 1 cup Onion diced
• 1 cup Celery diced
• 6 ounces Tomato paste use 3 ounces of double concentrated paste
• 2 28 ounces Canned crushed tomatoes
• 2 cups Chicken broth
• 15.5 ounces Canned kidney beans drained and rinsed
• 15.5 ounces Canned white kidney beans (cannellini beans) drained and rinsed
• 1 Red pepper diced
• 1 tablespoon Chili powder
• ½ tablespoon Chipotle powder
• 1 tablespoon Paprika
• ½ tablespoon Ancho chili powder
• 1 tablespoon Onion powder
• 2 tablespoon Dried oregano
• Pickled red onions, pickled jalapenos, avocado garnishes

Roasted Sweet Potatoes

• 3 medium Sweet potatoes sliced into equal 2"-2.5" equal large rounds
• 1 tablespoon Olive oil
• 1 teaspoon Sea salt
• ½ teaspoon Black pepper
• ½ teaspoon Cinnamon
• ⅛ teaspoon Cayenne pepper

Chicken Peanut Quinoa Salad

• 1 lb Cooked shredded chicken
• 1 cup Cooked quinoa
• 4 cups Shredded red cabbage roughly 3 handfuls
• 4 cups Shredded Napa cabbage roughly 3 handfuls
• 1 cup Shredded carrots
• 4 Green onions thinly sliced
• ¼ cup Cilantro roughly chopped
• 4 tablespoon Peanuts
• 8 tablespoon Peanut dressing San-J Thai Peanut Sauce

Mango Chia Seed Pudding

• 1 cup Coconut water
• 1 cup Coconut milk
• 1 Mango peeled and cut into pieces
• ½ teaspoon Ginger grated
• 1 tablespoon Maple Syrup
• ½ cup Chia seeds

Cottage Cheese Ranch Dip

• ½ cup 2% Greek yogurt
• ½ cup low-fat cottage cheese
• 2 teaspoon Ranch seasoning mix add more to taste
• pinch of salt

Instructions

For the Goop Chili

• In a large Dutch oven heated over medium-high heat, warm 1 tablespoon olive oil. Add ground turkey and salt and pepper, and cook, breaking it up with a wooden spoon or ground meat tool, until browned and cooked through. When done cooking, transfer the turkey to a plate or bowl.
• Reduce heat to medium-low, and add the diced onions and celery to the Dutch oven. Cook for 5 minutes or so, until soft and fragrant. Add tomato paste to cooked vegetables, cooking for 2-3 minutes, stirring frequently.
• Add all the dried spices, stirring into the vegetable mix and cook for 1-2 minutes till nice and fragrant.
• Add the crushed tomatoes, chicken broth, red kidney beans, white kidney beans, diced red pepper, and the cooked ground turkey back into the Dutch oven, stirring well to combine everything.
• Bring to a simmer, lowering the heat if needed, and cover. Cook on a gentle simmer for about 45 minutes, till vegetables are tender and sauce slightly thickened.
• Adjust salt and pepper as needed. Spoon chili over roasted sweet potato, and garnish with pickled red onions, jalapenos and avocado.

Roasted Sweet Potatoes

• Preheat oven to 400 degrees f. Place sweet potatoes on a baking sheet and rub with olive oil on both cut sides. Sprinkle both sides with salt, pepper, cinnamon and cayenne pepper.
• Roast for 30-35 minutes until fork tender.

Chicken Peanut Quinoa Salad

• Add both cabbages, carrots, green onions, cilantro and quinoa to a large mixing bowl and mix well.
• In meal prep containers like Mason Jars or glass bowls, equally divide up salad mix into 4 equal parts.
• Top with shredded chicken and then peanuts. Seal and refrigerate for up to 5 days. When ready to serve, add 2 tablespoons of peanut dressing and toss to mix.

Mango Chia Seed Pudding

• Add the mango, coconut water, coconut milk, ginger and maple syrup to a blender. Blend till smooth and creamy and then pour equal amounts into 4 lidded containers.
• Add 2 tablespoons of chia seeds to each container and stir until fully combined. If needed, place the lid on each container and shake for 20-30 seconds to ensure chia seeds are well incorporated. Refrigerate for at least 2 hours before enjoying.

Cottage Cheese Ranch Dip

• Add all ingredients to a small food processor or hand blender and blend till well mixed and smooth and creamy.

Notes

The nutrition facts are estimated for all foods listed, with some servings being only 4 and others 6. This is to serve as a rough estimate and for more accurate estimates, please input individual recipes into a nutrition calculator. 

Nutrition

Serving: 6servings | Calories: 894kcal | Carbohydrates: 91g | Protein: 59g | Fat: 35g | Saturated Fat: 12g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 2498mg | Potassium: 2305mg | Fiber: 25g | Sugar: 25g | Vitamin A: 22126IU | Vitamin C: 67mg | Calcium: 406mg | Iron: 11mg

The post High Fiber Protein Meal Prep appeared first on Howe We Live.

A dish that feels elegant, but practical, indulgent but actually incredibly nutritious. And results that deliver due to a couple of basic cooking techniques that results in a flavorful glossy sauce that clings to the pasta. As well as perfectly cooked shrimp and crunchy, not soggy vegetables!

You are going to love this pasta primavera recipe and it will soon become a menu staple that you enjoy cooking any night of the week!

Why you’ll love this shrimp primavera

• Creamy, minus the heavy cream. Traditional pasta primavera calls for a rich, alfredo type of sauce, which is often too heavy and calorically dense. We create a silky creamy sauce with a mix of light cream cheese, chicken broth and reserved pasta water.
• A one-pot wonder made in about 35 minutes. Yes, you do have to boil the pasta in a separate stockpot, but once that is complete, everything else is made in a large, deep skillet.
• High in protein and fiber. Shrimp is one of the leanest, highest sources of protein out there, and we recommend increasing the protein content by using whole wheat or “protein” pasta. Load the dish up with antioxidant power and extra fiber with 5 fresh vegetables!
• Easy and simple cooking tips and techniques to ensure perfectly tender, not rubbery shrimp, and crunchy vegetables. Avoid the common pitfalls with “one pot” pasta dishes by following these simple steps.

Ingredients Needed

It will take about 15 minutes to prep the shrimp, assuming they need to be peeled, and gather your ingredients. We have divided the ingredient list into 2 sections, one for the pasta primavera ingredients, and a separate section for the light cream sauce.

Pasta primavera ingredients

• 12 ounces dried linguine or spaghetti, chickpea based “protein pasta” like Barilla or whole wheat preferred. Nutrition information is based off chickpea pasta. Also note that most pasta comes in 16 ounce packages. If you wish to cook the entire package, reserve ¼ of the cooked pasta for another use. Only add the suggested amount in this recipe.
• 1 pound large shrimp, peeled and deveined as well as tails removed. For the most cost effective option, purchase a 2 pound bag of frozen shrimp and divide in half.
• 2 tablespoons olive oil, divided
• About 1 teaspoon salt, divided for shrimp and vegetable prep.
• ¼ teaspoon freshly cracked black pepper
• 1 medium zucchini, sliced into ½″ half moons
• 1 red bell pepper, core and seeds removed and thinly sliced
• 1 cup asparagus, trimmed and cut into 1 inch pieces
• 1 cup (about 6 ounces) cherry tomatoes, halved
• 1 cup frozen peas or fresh peas such as the Trader Joe’s English peas.
• 3 cloves garlic, minced

Pasta primavera sauce

• ¾ cup low sodium chicken broth
• 1-2 tablespoons reserved pasta water, plus more as needed
• 4 ounces light (or ⅓ less fat) cream cheese, softened and cut into 4-6 squares for easier mixing
• ⅓ cup grated Parmesan cheese, plus more for serving
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• ¼ teaspoon red pepper flakes, optional
• 2 tablespoons fresh basil, roughly chopped

Step-By-Step Recipe Instructions

1. Step 1: Bring a large pot of water to a boil and season generously with salt. Add the linguine and cook according to package directions until al dente, about 9 to 11 minutes. Before draining, scoop out and save 1 cup of the starchy pasta water, then drain the pasta and set it aside.

2. Step 2: While the pasta cooks, pat the shrimp dry with a paper towel and season with ½ teaspoon salt and the freshly cracked pepper.

3. Step 3: Heat 1 tablespoon olive oil in a large deep skillet over medium high heat. Add the shrimp in a single layer and cook until pink and opaque, about 2 minutes per side. Move the shrimp to a plate and set aside.

4. Step 4: Add the remaining 1 tablespoon olive oil to the same skillet. Add the zucchini, bell pepper, and asparagus, and season with ½ teaspoon salt. Cook, stirring occasionally, until the vegetables are just starting to turn tender but still have some bite, about 4 to 5 minutes. Add the garlic and cook for another 30 seconds until fragrant.
   

5. Step 5: Stir the cherry tomatoes and frozen peas into the skillet, then pour in the chicken broth and 1 tablespoon of the reserved pasta water. Let everything simmer for about 2 minutes, until the tomatoes soften slightly and the peas are heated through.

6. Step 6: Reduce the heat to low and add the light cream cheese to the skillet. Stir continuously until it melts completely into the broth and forms a smooth, creamy sauce, about 1 to 2 minutes. If the sauce looks too thick, splash in some of the reserved pasta water a little at a time until it reaches a consistency you like.

7. Step 7: Stir in the Parmesan cheese, lemon juice, and lemon zest until the cheese melts in and the sauce turns glossy. Add the red pepper flakes if using.

8. Step 8: Add the cooked pasta and shrimp back into the skillet and toss everything together gently until the pasta and shrimp are well coated in sauce. Cook for another minute just to heat everything through.

Remove the shrimp pasta primavera from the heat and stir in the fresh basil. Serve right away with extra Parmesan cheese sprinkled on top.

Top Tip For Saving Pasta Water

• To help yourself remember to reserve some pasta water, place a measuring cup in the bottom of your pasta strainer so you’ll see it before you drain the pasta.

Recipe Tips for Perfect Shrimp Pasta Primavera Every Time!

• Want a Thicker Sauce? For a thicker sauce, let it simmer for a few extra minutes uncovered, stirring often. For a faster fix, whisk 1 teaspoon cornstarch with 1 tablespoon cold water until smooth. Stir it into the simmering sauce, and cook another minute or two until it thickens.
• Broken Sauce? If your sauce ever looks broken or grainy, the heat was too high when the cream cheese was added. Simply pull the pan off the heat, and whisk in a splash of cold reserved pasta water. Then stir until it smooths back out.
• Avoid Rubbery Shrimp! Since shrimp continues cooking a bit even after it’s removed from the heat, pull it from the pan as soon as it turns pink and opaque. This will help to avoid a tough, rubbery texture.

Recipe Storage and Reheating Instructions

Storage: Store leftover shrimp pasta primavera in an airtight container in the fridge for up to 3 days.

Reheat/Warming: Reheat gently on the stovetop over low heat with a splash of broth or water, stirring often. Or warm in the microwave in 30 second bursts, stirring between each one.

Freeze/Thaw: Freezing is not recommended, since the cream sauce can separate and the shrimp and vegetables tend to turn mushy once thawed.

Meal Prep Tip: To meal prep this dish ahead of time, chop all the vegetables and store them in the fridge separately from the cooked pasta and shrimp. Then cook everything fresh the day you plan to eat it. The vegetables will stay crisp instead of turning soft and watery.

Pasta Primavera Recipe Variations

Cajun shrimp primavera – season the shrimp with Cajun seasoning instead of salt and pepper for a spicy kick.

Chicken primavera – swap the shrimp for diced, cooked chicken breast for a shellfish free version.

Dairy free primavera – replace the cream cheese with a plant based cream cheese alternative and use vegetable broth.

Extra green primavera – stir in a couple handfuls of fresh baby spinach at the very end for even more veggies.

More Delicious pasta Dishes!

• Light and Refreshing Lemon Orzo Salad
• Fennel and Sausage One Pan Pasta Dish
• Chilled Orzo Pesto Salad
• High Protein Pasta Salad
• Homemade Veggie Packed Minestrone Soup

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Shrimp Pasta Primavera Recipe

This creamy shrimp pasta primavera is loaded with fresh vegetables and comes together in about 35 minutes, making it a perfect weeknight dinner that still feels a little special. The sauce gets its creaminess from a light cream cheese base instead of heavy cream, so you get all the comfort of a classic primavera without weighing down the dish.

Course Dinner

Cuisine Italian

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 6 servings

Calories 390kcal

Author Andrea Howe

Cost $20

Equipment

• 1 3 qt skillet

Ingredients

For the Pasta Primavera

• 12 ounces Protein chickpea pasta may also use whole wheat
• 1 pound Large shrimp peeled, deveined and tails removed
• 2 tablespoon Olive oil divided
• 1 teaspoon Salt
• ¼ teaspoon Black pepper
• 1 medium Zucchini sliced into half moons
• 1 Red bell pepper thinly sliced
• 1 cup Asparagus trimmed and cut into 1 inch pieces
• 1 cup Cherry tomatoes halved
• 1 cup Frozen peas may also use fresh, uncooked
• 3 Garlic cloves minced

For the Primavera Sauce

• ¾ cup Chicken broth low sodium preferred
• 2 tablespoon Reserved pasta water and more as needed
• 4 ounces Light cream cheese softened and cut into 4-6 pieces
• ⅓ cup Parmesan cheese grated
• 1 tablespoon Lemon juice
• 1 teaspoon Lemon zest
• ¼ teaspoon Red pepper flakes optional
• Salt and pepper to taste
• 2 tablespoon Fresh basil roughly chopped

Instructions

• Bring a large pot of water to a boil and season generously with salt. Add the linguine and cook according to package directions until al dente, about 9 to 11 minutes. Before draining, scoop out and save 1 cup of the starchy pasta water, then drain the pasta and set it aside.
  12 ounces Protein chickpea pasta
• While the pasta cooks, pat the shrimp dry with a paper towel and season with ½ teaspoon salt and the freshly cracked pepper.
  1 pound Large shrimp, 1 tsp Salt, ¼ tsp Black pepper
• Heat 1 tablespoon olive oil in a large deep skillet over medium high heat. Add the shrimp in a single layer and cook until pink and opaque, about 2 minutes per side. Move the shrimp to a plate and set aside.
  2 tbsp Olive oil
• Add the remaining 1 tablespoon olive oil to the same skillet. Add the zucchini, bell pepper, and asparagus, and season with ½ teaspoon salt or to taste. Cook, stirring occasionally, until the vegetables are just starting to turn tender but still have some bite, about 4 to 5 minutes.
  1 medium Zucchini, 1 Red bell pepper, 1 cup Asparagus
• Add the garlic and cook for another 30 seconds until fragrant.
  3 Garlic cloves
• Stir the cherry tomatoes and frozen peas into the skillet, then pour in the chicken broth and 1 tablespoon of the reserved pasta water. Let everything simmer for about 2 minutes, until the tomatoes soften slightly and the peas are heated through.
  1 cup Cherry tomatoes, 1 cup Frozen peas, ¾ cup Chicken broth, 2 tbsp Reserved pasta water
• Reduce the heat to low and add the light cream cheese to the skillet. Stir continuously until it melts completely into the broth and forms a smooth, creamy sauce, about 1 to 2 minutes. If the sauce looks too thick, splash in some of the reserved pasta water a little at a time until it reaches a consistency you like.
  4 ounces Light cream cheese
• Stir in the Parmesan cheese, lemon juice, and lemon zest until the cheese melts in and the sauce turns glossy. Add the red pepper flakes if using.
  ⅓ cup Parmesan cheese, 1 tbsp Lemon juice, 1 tsp Lemon zest, ¼ tsp Red pepper flakes
• Add the cooked pasta and shrimp back into the skillet and toss everything together gently until the pasta and shrimp are well coated in sauce. Cook for another minute just to heat everything through and season to taste with additional salt and freshly cracked black pepper.
  Salt and pepper to taste
• Remove from the heat and stir in the fresh basil. Serve right away with extra Parmesan cheese sprinkled on top.
  2 tbsp Fresh basil

Notes

Most spaghetti comes in 16 ounce packages. If you wish to cook the entire package, reserve ¼ of the cooked pasta for another use and only add ¾ of the cooked pasta. Using the entire package will be too much for the sauce. 

Nutrition

Serving: 1serving | Calories: 390kcal | Carbohydrates: 43g | Protein: 30g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 111mg | Sodium: 1159mg | Potassium: 447mg | Fiber: 11g | Sugar: 10g | Vitamin A: 1511IU | Vitamin C: 50mg | Calcium: 185mg | Iron: 7mg

The post Shrimp Pasta Primavera with Veggies appeared first on Howe We Live.

Many people swap out ground beef burgers for ground turkey burgers because of the obvious health benefits. Fewer calories, less fat including saturated fat with just as much protein.

But I love turkey burgers for another simple reason; their mild, neutral flavor makes it the prefect canvas for more interesting ingredient additions that would compete with beef.

Beef has its own distinct, powerful flavor that can often taste strange when competing ingredients are added to a burger. But turkey not only allows for the addition of fun ingredients like olives(!!), but is made better by them! If you love the flavors of Mediterranean food, you’ll love these. The olives and herbs give them a bit of texture, and the additions of feta and Worcestershire sauce elevate and deepen the flavor.

I show you two ways how to cook these Greek turkey burgers, either in the air fryer or in a cast iron skillet. You can make stove top turkey burgers (my preference), or use the cast iron on the outdoor grill. Either way, we recommend the cast iron because of how it more evenly cooks the burgers and locks juices in.

Why You’ll Love these Greek Turkey Burgers

• Juicy and tender – the most common issue with turkey burgers is they can dry out and become tough. These are truly the juiciest and most tender turkey burgers you can make, I promise!
• Full of flavor – skip boring salt and pepper and maybe garlic powder. These do have a few extra ingredients than you may be used to, but they make all the difference. These are flavorful burgers that taste great on their own or with your favorite bun and toppings.
• Lean and nutritious – while the differences between 93/7 ground turkey and ground beef are very similar, most burgers are made with fattier cuts of ground beef like 80/20. Most ground turkey sold in stores are 93/7 at minimum, so from the starting point turkey burgers tend to have fewer calories from fat, and just as much if not more protein.
• Great for meal prep – this recipe makes 6-8 burger patties, so plenty to enjoy throughout the week if making for your meal prep.

Ingredients for Ground Turkey Burgers

• 1.5 pounds 93/7 ground turkey. Most stores including Costco, package ground turkey in larger quantities, which is perfect for making a good amount of ¼ burgers. We do not recommend going leaner than 93/7.
• ¾ cup feta cheese, crumbled. You can use low-fat or full fat here, but do not use fat free.
• ¼ cup finely chopped Castelvetrano olives. These green olives are not to be confused with Manzanilla or other sharp and pungent green olives. Castelvetrano are buttery and mild, but still offer a distinct olive flavor. Don’t skip on these as they not only add flavor, but little bits of texture as well. They’re easily found in all markets.
• ¼ cup grated onion, white or yellow works best, but not red onion. Definitely grate on a box grater versus dicing, as this is our secret moisture weapon. Grated onions releases its juices into the ground turkey mixture and contributes moisture as it softens when cooked.
• 2 cloves of garlic, minced
• 1/4 cup fresh parsley, finely chopped. I love the way the fresh herbs not only adds flavor but creates visible spots of green in the burger!
• 2 tablespoons fresh mint, finely chopped. May sub out dill here if mint is not available
• 1 egg works as a binder
• 2-3 tablespoons Panko bread crumbs, just enough to add a little extra binding help, but not enough to make the burgers resemble the texture of meatloaf. Start with 2 tablespoons and if the mix is too wet and sticky, add a bit more.
• 1 tablespoon olive oil adds a bit of moisture to help keep patties juicy.
• 1 teaspoon Worcestshire sauce is incredibly helpful in adding depth and umami flavor. It’s the secret ingredient to many beef and poultry dishes.
• 1 teaspoon Dijon mustard (optional) the addition of both Dijon and lemon zest are just for a bit more flavor, however the burgers won’t be noticeably lacking if you want to simplify and skip.
• 1 teaspoon lemon zest (optional)
• 1 teaspoon dried oregano – helps lift that Mediterranean flavor vibe.
• ¾ teaspoon kosher salt
• ¼ teaspoon black pepper

How to make Grilled or stove Top Turkey Burgers

Mix Burgers

Whether you’re grilling or air frying the burgers, add all te ingredients to a large bowl, and mix till well combined, but not over-mixed. Over mixing may make the burgers tough.

Don’t Overmix

You should see large chunks of cheese in the mix, and it should be a slightly uneven texture.

Form Patties

Evenly divide up ground turkey mixture into 6 burgers. Form into a round patty, about ½″ thick. Set on a parchment lined baking sheet, and press a small indent into the center of the patty. Refrigerate patties for 20-30 minutes to make easier to handle when cooking.

Grill Indoors or Outdoors

Heat a cast iron skillet over medium-high heat on a gas stove or outdoor grill. Lightly spritz the skillet with cooking spray. Cook for 5-6 minutes per side, turning down flame to medium heat if the crust is getting too dark and internal temp isn’t yet reached. Cook until internal temp reaches 165 degrees f. Transfer to a serving platter and let rest for 3-5 minutes before serving.

Air Fried Turkey Burgers

If air frying is you preferred method of cooking, simply preheat your air fryer at 375 degrees for 3 minutes. Spritz the basket with a bit of cooking spray, and depending on the size of your basket, place the burger patties in a single layer. In my Ninja 5 quart, 2 patties fit perfectly without overcrowding.

Air fry the burgers 10-11 minutes at 375 degrees, flipping the burger over halfway through the cooking process. Internal temperature should still reach 165 degrees and you should allow them to rest 5 minutes before serving.

Patties Puff Up More with Air Fryer Turkey Burgers?

As you can see in the photo above, the air fryer burgers are smaller in circumference but are actually a bit taller than the pan grilled burgers.

In a cast iron skillet, the bottom cooks first and is physically held flat by the pan, so the burger spreads a bit instead of puffing. Unlike a skillet, an air fryer surrounds the burger with hot air. That even cooking encourages the proteins to contract toward the center from all directions, resulting in a “puffier” burger.

You can try making the patties flatter and wider, or not worry about it at all. The taste and texture were almost identical, and aside from the seared crust and shape, you wouldn’t be able to tell the difference between the two burgers.

Serving Suggestions

Because of the heavy Mediterranean flavors in this Greek turkey burger, we suggest skipping the usual American burger accompaniments and instead go with a light yogurt sauce and fresh veggies. Our favorite way to stack this burger:

• A slice of crisp romaine or other green leaf lettuce.
• Thinly sliced cucumbers.
• A zesty lemon garlic yogurt sauce or a classic tzatziki.
• Pickled red onions are a nice addition, as well as thinly sliced tomatoes or roasted red peppers.
• Air fried French fries or sweet potato wedges make a great side dish.
• A cold light beer or a refreshing glass of fruit tea to finish it off.
• Serve wrapped in a large lettuce leaf, or choose a nutritious whole grain bun. Our favorite are the Dave’s Killer Bread 21 Grain burger bun. They’re really soft and fluffy and don’t taste like a whole wheat bun, which can often be dry. They also have 6 grams of protein and are just 150 calories per serving.

Storing and reheating instructions

Because of the fresh herbs and feta, these store and reheat incredibly well. Still all the same flavor and won’t dry out even after a couple days! To store leftover Greek turkey burger patties, simply individually wrap in tin foil or parchment paper and store in the fridge for up to 4 days.

Air Fryer

Reheat at 350°F for 3–5 minutes, or until warmed through. This keeps the outside lightly crisp while reheating the center gently.

Microwave (Fastest)

Place the burger on a microwave-safe plate and cover loosely with a damp paper towel. Microwave in 30-second intervals until heated through. The damp towel helps prevent the turkey from drying out.

Skillet

Warm in a lightly oiled skillet over medium-low heat for 2–3 minutes per side, or until heated through.

To Freeze Cooked Burgers

• Allow the burgers to cool completely.
• Wrap each burger individually in plastic wrap or parchment paper.
• Place them in a freezer-safe bag or airtight container.
• Freeze for up to 3 months.

Thaw overnight in the refrigerator before reheating, or reheat directly from frozen by adding a few extra minutes to the cooking time.

More Ground Turkey & Beef Recipes

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Greek Ground Turkey Burgers (air fryer or pan grilled)

These juicy Greek turkey burgers are packed with feta, mint, green olives and herbs. Air fry or grill them for a lighter, high-protein burger that is anything but dry or boring.

Course Dinner

Cuisine American

Prep Time 15 minutes minutes

Cook Time 12 minutes minutes

Chill & rest time 25 minutes minutes

Total Time 52 minutes minutes

Servings 6 burgers

Calories 254kcal

Author Andrea Howe

Cost $15

Equipment

• 1 15 inch Cast Iron Skillet
• 1 Air Fryer

Ingredients

• 1.5 lbs Ground turkey 93% lean preferred
• ¾ cup Feta cheese crumbled
• ¼ cup Onion finely grated
• 2 Garlic cloves grated or minced
• ¼ cup Fresh parsley finely chopped
• 2 tablespoon Fresh mint finely chopped
• ¼ cup Green olives Castelvetrano preferred, finely chopped
• 1 large Egg
• 2 tablespoon Panko bread crumbs add 1 additional tablespoon if needed
• 1 teaspoon Worcestershire sauce
• 1 teaspoon Dijon mustard optional
• 1 teaspoon Lemon zest optional
• 1 teaspoon Dried oregano
• ¾ teaspoon Kosher salt
• ½ teaspoon Black pepper
• 1 tsbp Olive oil

Instructions

• In a large bowl, combine the ground turkey, feta, grated onion, garlic, parsley, mint, olives, egg, panko, Dijon, Worcestershire, lemon zest, oregano, salt, pepper and olive oil.
  1.5 lbs Ground turkey, ¾ cup Feta cheese, ¼ cup Onion, 2 Garlic cloves, ¼ cup Fresh parsley, 2 tbsp Fresh mint, ¼ cup Green olives, 1 large Egg, 2 tbsp Panko bread crumbs, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, 1 tsp Lemon zest, 1 tsp Dried oregano, ¾ tsp Kosher salt, ½ tsp Black pepper, 1 tsbp Olive oil
• Using your hands or a fork, gently mix just until everything is evenly combined. Try not to overmix, or the burgers can become dense.
• Divide the mixture into 6 equal portions and shape into burger patties, about ½-inch thick. Press a small indentation into the center of each patty to help them cook evenly.
• Place the patties on a plate or baking sheet and refrigerate for 20–30 minutes. This helps them firm up and hold their shape.
• Heat a large skillet, grill pan or outdoor grill over medium heat. Lightly oil the cooking surface.
• Cook the burgers for 5–6 minutes per side, or until golden brown and cooked through. Turkey burgers should reach an internal temperature of 165°F.
• Let the burgers rest for 3–5 minutes before serving.

Notes

Storage

Allow the turkey burgers to cool completely before storing. Store in an airtight container for up to 4 days.

Reheating:

Air Fryer: Reheat at 350°F for 3–5 minutes, or until warmed through. This keeps the outside lightly crisp while reheating the center gently.

Microwave (Fastest): Place the burger on a microwave-safe plate and cover loosely with a damp paper towel. Microwave in 30-second intervals until heated through. The damp towel helps prevent the turkey from drying out.

Skillet: Warm in a lightly oiled skillet over medium-low heat for 2–3 minutes per side, or until heated through.

Nutrition

Serving: 1burger patty | Calories: 254kcal | Carbohydrates: 6g | Protein: 27g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 125mg | Sodium: 685mg | Potassium: 315mg | Fiber: 1g | Sugar: 1g | Vitamin A: 440IU | Vitamin C: 5mg | Calcium: 57mg | Iron: 2mg

The post Ground Turkey Burgers (Air Fried or Grilled) appeared first on Howe We Live.