Lean turkey burger with sweet potato wedges

 

  Prep: 15 mins Cook: 25 mins

Easy

Serves 2

An extra-lean, fat-fighting turkey burger from Joe Wicks, spiced with a sprinkling of paprika and served with vibrant greens and sweet potato wedges

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• uncooked burgers only
• Healthy

Nutrition: per serving

• kcal428
• fat13g
• saturates8g
• carbs32g
• sugars20g
• fibre10g
• protein40g
• salt0.4g 
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  Ingredients

  • 1 large sweet potato
    
    (about 190g), cut into wedges
  • 260g turkey breast mince (under 5% fat)
  • 1 small red onion, diced
  • 1 garlic clove, grated
  • 1 large egg
    
    , beaten
  • 1 apple
    
    (about 70g), peeled and grated
  • 2 tsp dried oregano
    
  • 1 tsp paprika
    
  • 15g coconut oil
  • 135g green vegetables (spinach, kale, broccoli, mangetout or green beans)

  Method

  1. Heat oven to 180C/160C fan/gas 4. Zap the sweet potato wedges in the microwave for about 6 mins on full power until just turning soft. Leave to rest for 30 secs.
  2. While the sweet potato is spinning in the microwave, mix the mince in a bowl with the onion, garlic, egg and apple. Get your hands stuck in and work the ingredients together with a good pinch of salt and pepper, the oregano and paprika. Shape the mixture into two burgers about 3cm thick. Place on a baking tray in the oven for 15-20 mins until cooked through.
  3. Heat the coconut oil in a large frying pan over a high heat. Add the sweet potato wedges and shallow-fry for about 3 mins each side until they are nicely browned all over and cooked through to the centre. (Alternatively, toss in the oil and roast in the oven for 15-20 mins.) Drain on kitchen paper, then season with a good pinch of salt.
  4. Serve the burgers with the sweet potato wedges and a portion of green veg either steamed, blanched or boiled.

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Mexican chicken burger

 

  Prep: 10 mins Cook: 8 mins

  Prep: 10 mins Cook: 8 mins

Easy

Serves 1

Ready in under 20 minutes, this burger with spiced chipotle chicken breast, in toasted brioche with guacamole, makes for a satisfying weeknight treat for one.

Ingredients

• 1 chicken breast
• 1 tsp chipotle paste
• 1 lime
  
  , juiced
• 1-2 slices cheese
• 1 brioche bun, split
• ½ avocado
  
• 2 cherry tomatoes, chopped
• 3-4 pickled jalapeño slices, chopped
• ½ small garlic clove, finely grated

Method

1. Put the chicken breast between two pieces of cling film and bash with a rolling pin or pan to about 1cm thick. Mix the chipotle paste with half the lime juice and spread over the chicken.
2. Heat a griddle pan over a high heat. Once hot, cook the chicken for 3 mins each side until cooked through, adding the cheese for the final 2 mins of cooking. Add the bun, cut-side down, to the griddle pan to toast lightly. Season the chicken.
3. Meanwhile, mash the avocado with the remaining lime juice. Stir in the cherry tomatoes, jalapeño and garlic, and season with a little salt. Spread over the base of the bun, then add the chicken followed by the top of the bun.

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Risotto with Sweet Potato, Lemon, and Sage

This creamy risotto features fall's MVP veggie: sweet potato!

INGREDIENTS

1 tbsp. 

unsalted butter

3 tbsp. 

olive oil 

1 1/2 c. 

Arborio rice

Kosher salt

1/2 c. 

dry white wine

3 1/2 c. 

low-sodium chicken broth

2 1/2 c. 

grated sweet potato

 

(from 1 large 12-oz sweet potato)

1/4 c. 

fresh sage leaves

2 

cloves garlic, thinly sliced

1 tbsp. 

finely grated lemon zest

Freshly grated Parmesan,

 

for serving

 

DIRECTIONS

1. Press Sauté on an electric pressure cooker, adjust to medium, and heat butter and 1 tablespoon oil. Stir in rice and 3/4 teaspoon salt and cook, stirring occasionally, until golden brown and toasted, 4 to 6 minutes.
2. Add wine and cook until absorbed, about 1 minute. Stir in broth and sweet potato; press Cancel. Lock the lid and cook on high pressure (12.0) 5 minutes. Use the quick-release method to release the pressure, then open the lid. Stir risotto until liquid has been absorbed, 2 to 3 minutes.
3. Meanwhile, heat remaining 2 tablespoon oil in a medium skillet on medium-low. Stir in sage and cook 2 minutes, then add garlic and fry, stirring occasionally, until just beginning to turn golden brown, about 5 minutes. Using a slotted spoon, transfer sage and garlic to a paper towel–lined plate, then transfer oil into a small bowl and stir in lemon zest.
4. Divide risotto among bowls and top with lemon oil, sage, garlic, and Parmesan if desired.

PER SERVING 440 CALORIES, 14 G FAT (3 G SATURATED), 9 G PROTEIN, 200 MG SODIUM, 72 G CARB, 5 G FIBER

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Asian Noodles and Meatballs

Stir in homemade peanut sauce for a hint of sweetness.

INGREDIENTS

1 lb. 

ground pork 

 

ground pork

1/4 c. 

panko breadcrumbs

1 

large egg

4 

scallions, finely chopped,

 

white and green parts separated

1/2 c. 

cilantro, finely chopped

4 tsp. 

finely grated fresh ginger

2 

large cloves garlic, finely grated

Kosher salt 

Pepper

8 oz. 

linguine noodles, broken in half

2 tbsp. 

sesame oil

3 tbsp. 

creamy peanut butter

1 1/2 tbsp. 

low-sodium soy sauce

1 tbsp. 

lime

1 tsp. 

light brown sugar

Thinly sliced red chile,

 

sesame seeds, and lime wedges,

 

for serving

 

DIRECTIONS

1. In a large bowl, combine pork, panko, egg, scallion whites, cilantro, half of ginger, two-thirds of garlic, and . tsp each salt and pepper. Form into 1 1/2-inch balls (you should have about 16).
2. In the pot of an electric pressure cooker, stir together noodles and 1 tablespoon oil to coat. Place meatballs on top of noodles, pour in 1 3/4 cups water, and add 1/4 teaspoon salt. Lock the lid and cook on high pressure (12.0) 6 minutes. Use the quick-release method to release the pressure, then open the lid.
3. Meanwhile, in a medium bowl, whisk together peanut butter, soy sauce, lime juice, brown sugar, and remaining sesame oil, ginger, and garlic.
4. Stir peanut sauce into noodles and cover with lid. Let sit 5 minutes, then transfer noodles and meatballs to serving plates.
5. Top with scallion greens, red chile, and sesame seeds and serve with lime wedges for squeezing.

PER SERVING 535 CALORIES, 20 G FAT (4.5 G SATURATED), 38 G PROTEIN, 735 MG SODIUM, 53 G CARB, 3 G FIBER

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Shrimp and Fresh Corn Grits

Whip up this southern staple in an instant (literally).

INGREDIENTS

2 

slices smoked bacon, diced

1 

small onion, thinly sliced

1 

red pepper, thinly sliced

2 

large cloves garlic, thinly sliced

Pinch red pepper flakes

Kosher salt

Pepper

1 

14.5-oz can diced tomatoes

1/4 c. 

old-fashioned or

 

stone-ground grits

2/3 c. 

whole milk

2 

corn kernels

 

(from 2 large ears or frozen)

1 lb. 

peeled and deveined

 

large shrimp

1/2 tbsp. 

lemon juice

1/2 c. 

basil, sliced

DIRECTIONS

1. Press Sauté on an electric pressure cooker and adjust to medium. Cook bacon, stirring occasionally until crisp, 8 minutes. With a slotted spoon, transfer to a paper towel-lined plate.
2. Add onion, red pepper, garlic, red pepper flakes, and 1/4 tsp each salt and pepper and cook, stirring occasionally, 5 minutes. (If mixture starts to scorch, turn sauté function to low.) Stir in tomatoes and press Cancel. Place the steam rack on top of tomato mixture.
3. In a 2-quart (7.-inch) baking dish that fits inside the pressure cooker, stir together grits, milk, 2/3 cup water, and 1/4 teaspoon salt. Place dish on top of rack. Lock the lid and cook on high pressure (12.0) 10 minutes. Use the natural-release method to release the pressure.
4. Meanwhile, place corn in a large bowl. Cover with boiling water and let sit 5 minutes; drain.
5. Remove grits and steam rack from pressure cooker. Press Sauté and stir in shrimp and lemon juice. Cook, stirring occasionally, until shrimp are opaque throughout, 3 to 5 minutes. Stir in half of basil.
6. Stir corn into grits, adding more milk to adjust consistency if desired. Spoon grits into bowls. Top with shrimp mixture and sprinkle with bacon and remaining basil.

PER SERVING 305 CALORIES, 9 G FAT (3 G SATURATED), 23 G PROTEIN, 1,240 MG SODIUM, 34 G CARB, 4 G FIBER

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Pesce Primavera

Keep it colorful (and healthy!) with this go-to fish dinner. For best results, mix in any combination of veggies you have in your fridge — the choice is yours!

INGREDIENTS

Olive oil spray ( I like Misto or Bertolli)

2 c. 

bite-size pieces broccoli florets

2 c. 

1-inch pieces asparagus (about 8 ounces)

2 c. 

halved cherry tomatoes

1 c. 

shredded carrots 

2 

garlic cloves, minced 

1 1/2 tbsp. 

extra-virgin olive oil

1 tsp. 

kosher salt 

Freshly ground black pepper

4 

skinless fish fillet (5 ounces each0, such as sole or flounder

2 tbsp. 

fresh lemon juice

1/4 c. 

freshly grated Pecorino Romano cheese (I like Locatelli)

2 tbsp. 

chopped fresh basil

DIRECTIONS

1. Preheat the oven to 400°F. Spray a 9 x 13-inch baking dish with oil.
2. In a large bowl, combine the broccoli, asparagus, tomatoes, carrots, garlic, 1 tablespoon of the olive oil, 1⁄2 teaspoon of the salt, and pepper to taste. Transfer the vegetables to the prepared baking dish and roast until the vegetables begin to soften, about 10 minutes.
3. Meanwhile, season one side of the fish fillets with 1⁄4 teaspoon of the salt and pepper to taste. Roll up the fillets and place them seam side down on a plate. Season the tops with the remaining 1⁄4 teaspoon salt and pepper to taste.
4. Toss the vegetables, then place the fish seam side down on top. Drizzle the fish with the remaining 1⁄2 tablespoon olive oil and the lemon juice.
5. Roast until the fish is cooked through in the center and the vegetables are tender and cooked, about 20 minutes.
6. Top everything with the pecorino and fresh basil and serve immediately.

PER SERVING 233 CALORIES, 10.5 G FAT (2.5 G SATURATED), 24 G PROTEIN, 848 MG SODIUM, 13 G CARB, 4.5 G FIBER

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