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Pat’s Pantry: Bring on the flavor

 

Healthy meals don’t have to mean flavorless feasts. Turkey burgers are a healthy way to stay on track. Try the dressing from the fiesta salad as a sauce on burgers, sandwiches and more.

 

FIESTA SALAD

2 cups torn romaine

3/4 cup frozen corn, thawed

1/3 cup canned black beans, rinsed and drained

1 medium tomato, chopped

1 celery rib, chopped

1 medium carrot, thinly sliced

1/4 cup torn curly endive

DRESSING:

1/3 cup salsa

2 tablespoons reduced-fat sour cream

2 tablespoons prepared reduced-fat ranch salad dressing

Combine the first seven ingredients in a salad bowl. Combine dressing ingredients in a small bowl. Drizzle over salad and toss to coat serve immediately.

 

OVEN FRIES

4 medium potatoes

1 tablespoon olive oil

2 1/2 teaspoons paprika

3/4 teaspoon salt

3/4 teaspoon garlic powder

Cut each potato into 12 wedges. Combine oil, paprika, salt and garlic powder in a large bowl. Add potatoes and toss to coat.  Transfer to a 15x10x-inch baking pan coated with cooking spray. Bake at 400 degrees for 40-45 minutes or until tender, turning once.

 

MEXICAN-INSPIRED TURKEY BURGERS

1/2 cup salsa, divided

1/4 cup shredded reduced-fat cheddar cheese

3 teaspoons paprika

1 teaspoon dried oregano

1 teaspoon cumin

3/4 teaspoon sugar

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme

1/4 teaspoon salt

1/4 teaspoon cayenne pepper

1 pound extra-lean ground turkey

1/4 cup reduced-fat sour cream

4 hamburger buns, split

1/2 cup torn curly endive

1 medium tomato, chopped

Combine ¼-cup salsa and the next nine ingredients in a large bowl. Crumble turkey over mixture and mix well. Shape into four burgers. If grilling the burgers, coat the grill rack with cooking spray before starting the grill. Grill burgers covered over medium heat or broil 4-inch from the heat for 5-7 minutes on each side or until a meat thermometer reads 165 degrees and juices run clear. Combine sour cream and remaining salsa in a small bowl. Place burgers on buns and top with endive, tomato and sour cream mixture.

 

FRUIT CUP WITH HONEY-LIME SYRUP

1/3 cup white wine

2 tablespoons lime juice

2 tablespoons honey

2 cups cubed cantaloupe

1 cup green grapes, halved

1 cup red grapes, halved

Bring the wine, lime juice and honey to a boil in a small saucepan over medium heat. Reduce heat and simmer uncovered, until liquid is syrupy and reduced to about 1/4 cup. Remove from the heat and cool completely. Combine fruit in a large bowl. Drizzle with syrup and gently toss to coat.

 

FOOD FACTS:

  • Egg yolks can be kept for several days in the refrigerator if they are covered with vegetable oil.
  • Adding vegetable oil to pasta cooking water before you add the pasta will cut down on sticking.

 

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