March 21, 2024

Turkey Burgers & Baked Sweet Potato Fries

Ingredients


Fries

  • 1 medium sweet potato (12 oz.), peeled
  • 2 teaspoons canola oil
  • ⅛ teaspoon salt

Burgers

  • 225g lean ground turkey
  • ¼ cup shredded sharp Cheddar cheese
  • 2 teaspoons Worcestershire sauce
  • ½ teaspoon garlic powder
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • 2 teaspoons canola oil
  • 2 slices red onion
  • 2 thick slices tomato
  • ½ avocado
  • 4-6 large, soft lettuce leaves

Directions


  1. To prepare fries: Preheat oven to 220 degrees C.
  2. Slice sweet potato into 1/4-inch-thick matchsticks. Place on a baking sheet, drizzle with oil, and toss to coat. Sprinkle with 1/8 tsp. salt. Bake, flipping halfway through, until tender and crisp-edged, 20 to 25 minutes.
  3. Meanwhile, prepare burgers: Using your hands, mix turkey, Cheddar, Worcestershire, garlic powder, pepper, and salt in a medium bowl. Shape into two 4-inch patties, about 3/4 inch thick.
  4. Brush oil over a medium nonstick or cast-iron skillet; set it over medium heat for 2 minutes. (Alternatively, to grill, see Tip.) Add the patties and cook for 2 minutes. Flip and cook for 2 more minutes. Cover the pan and continue to cook until the patties are lightly browned but still juicy (the juices should run clear, not pink).
  5. To assemble the burgers, top each patty with a slice of onion and tomato, and half the avocado slices. Carefully wrap each one in 2 to 3 lettuce leaves, wrapping as tightly as you can. Serve with the sweet potato fries.

Nutrition Facts - 1 Serving

  • Calories: 463
  • Protein: 35g
  • Fat: 23g
  • Carbohydrates: 34g
  • Fibre: 8g

Chicken & Broccoli Stew

By Zina Stone • April 22, 2025
 Chicken & Broccoli Stew  2 servings | 30 minutes  INGREDIENTS 1 tsp Extra Virgin Olive Oil 10 ozs Chicken Breast (cut into cubes) 1/2 tsp Sea Salt (divided) 2 Garlic (clove, minced) 1 1/2 pints Bone Broth 2 cups Broccoli (chopped into florets) 1/2 cup Canned Coconut Milk (full fat) 1/2 Lemon (juiced)  METHOD Heat the oil in a pot over medium heat. Season the chicken cubes with half of the salt. Add the chicken to the pot and sauté for about five minutes or until browned on all sides. Add the garlic and sauté for another minute. Add the broth, cover the pot with a lid and simmer on low heat for about 10 minutes. Add the broccoli and coconut milk and add the remaining salt. Stir and cover the pot again. Simmer for another 10 minutes or until everything is cooked through. Remove from the heat, stir in the lemon juice and enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months. Serving Size: One serving is equal to approximately 1 1/2 cups. More Flavor: Add carrot and celery.  Nutrition Facts ​  ​ Amount per serving ​  515 calories  27g fat  15g carbs  4g fiber  4g sugar  49g protein  156mg cholesterol  1285mg sodium  3mg iron

Sheet Pan Smoky Sweet Salmon & Potatoes

By Zina Stone • April 9, 2025
Sheet Pan Smoky Sweet Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 2 cups Mini Potatoes (halved) 1 1/2 tbsps Extra Virgin Olive Oil(divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 1/2 tsp Smoked Paprika 1/4 tsp Cumin 1 tsp Raw Honey 1 tbsp Parsley (finely chopped) METHOD Preheat the oven to 425oF (220oC). Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes. Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands. Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide onto plates and garnish with parsley. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of potatoes and one salmon fillet. More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend. Additional Toppings: Top with a squeeze of lemon juice. Nutrition Facts ​ ​ Amount per serving ​  441 calories 18g fat 30g carbs 3g fiber 4g sugar 41g protein 87mg cholesterol 144mg sodium 2mg iron

Baja Fish Stew

By Zina Stone • April 3, 2025
Baja Fish Stew 3 servings | 30 minutes  INGREDIENTS 2 Cod Fillet (cut into strips) 12 ozs Shrimp (large, peeled, deveined) 6 Garlic (clove, minced, divided) 1 Red Hot Chili Pepper (chopped finely) Sea Salt & Black Pepper (to taste) 2 tbsps Extra Virgin Olive Oil 6 stalks Green Onion (thinly sliced) 1 Green Bell Pepper (medium, sliced) 2 cups Chicken Broth 3 cups Diced Tomatoes (from the can, with the juices) 1/3 cup Lime Juice 1/2 cup Cilantro (chopped) METHOD In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside. Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning. Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes. Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro. Divide into bowls and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately 2 1/3 cups. More Flavor: Add coconut milk. Filet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts ​ ​ Amount per serving ​400 calories 11g fat 18g carbs 4g fiber 10g sugar 55g protein 252mg cholesterol 884mg sodium 3mg iron
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