Healthy Snacks

Turkey Burgers With Grilled Tomatoes & Roasted Potatoes


1 lb lean ground turkey

½ lb lean turkey sausage, casing removed and crumbled 3 green onions, finely chopped

1 celery rib, finely chopped

1 medium zucchini, finely grated

1 garlic clove, crushed through a press 1 tsp dried oregano leaves, crushed

1 tsp freshly ground black pepper

2 tsp soy sauce

3 ripe tomatoes, cut crosswise into ½ inch slices 6 Boston lettuce leaves, washed and drained


Combine the turkey, sausage, green onions, celery, zucchini, garlic, oregano, ½ tsp pepper and soy sauce in a bowl and mix gently. With wet hands, shape into six (½ inch thick) patties.

Prepare a grill for barbecuing or preheat the broiler and place the burgers on an aluminium foil-lined baking sheet. Grill or broil the burgers four inches from the heat source until cooked through for eight minutes, turning after six minutes. Remove from the heat and let stand, covered, for three minutes.

Place the tomatoes on the grill or baking sheet and grill or broil until charred and hot for five minutes, turning once. Sprinkle with the remaining ½ tsp pepper.

Place the lettuce leaves on dinner plates and top each with a burger. Top each burger with a tomato slice.

Serve with roasted potato wedges.


Calories: 200

Total fat: 10g

Saturated fat: 2.1g

Carbs: 46g

Fibre: 5.1g

Sugars: 7.6g

Protein: 22g

Steak with Mashed Potatoes


Rosemary salt:

2 tsp chopped fresh rosemary from about 4 medium sprigs

2 tsp coarse salt

½ tsp coarsely ground black pepper

Mashed Potatoes:

½ large head cauliflower, broken into florets, about 8 cups ½ cup non-fat buttermilk

1 lb Yukon Gold potatoes, peeled and quartered lengthwise, and sliced ½ inch thick Salt

½-¾ cup low-fat milk

1 tbsp butter

2 scallions, chopped


1lb lean steak, preferably flank, about 1¼ inches thick

1 tbsp balsamic vinegar

8 cups shredded romaine lettuce 1½ cups Halved cherry tomatoes ¼ cup chopped fresh mint


For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in pepper; transfer to a small bowl and set aside.

For the mashed ‘potatoes’, place the cauliflower in a steamer basket and set aside. Place the potatoes in a saucepan large enough to fit steamer basket, add cold salted water to cover by about two inches, bring to the boil and reduce the heat. Set steamer basket over boiling water, cover and steam for 15 minutes while simmering potatoes until tender.

Transfer cauliflower to a food processor, add the buttermilk and ¼ cup of the milk. Puree until very smooth for about two minutes.

Meanwhile, drain the potatoes, return to the saucepan and heat over medium heat for one to two minutes to dry. Mash with a potato masher. Add the cauliflower puree, ¼ cup milk, 1 teaspoon salt and ¼ of teaspoon pepper. Stir to blend and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the butter and the scallions. Cover and set aside to keep warm.

Heat a grill or grill pan. Sprinkle the steak generously on both sides with the rosemary salt, pressing it into the meat. Grill the steak 4 minutes on one side. Turn and grill for three to four more minutes. Remove to a plate and let stand for five minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices.

To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes all over, drizzle with the balsamic-meat juices and garnish with chopped mint.


Calories: 245

Total fat: 11g

Saturated fat: 7.1g

Carbs: 36g

Fibre: 7.2g

Sugars: 11.6g

Protein: 40g

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