BFFM Recipes - Tasty Nutritious Turkey Burgers

[workoutaholic]

Ingredients:

• 1 lb. (454 g) 99% fat free ground turkey
  [*] 4 egg whites
  [*] 1 cup (40 g) crumbled shredded wheat
  [*] ½ cup finely diced celery
  [*] ½ cup finely diced onion
  [*] 2 tbsp horseradish mustard
  [*] 1 tbsp soy sauce
  [*] 1 tbsp garlic powder
  [*] 1 tbsp parsley flakes
  [*] dash of pepper
  [*] dash of salt
  
  Yield: makes 4 burgers

Directions:

1.) Place one pound of ground turkey in a large mixing bowl. Add four egg whites. Add one cup of crumbled shredded wheat (cereal) to the mixture.

2.) Very finely dice your celery and onion or use a blender or food processor to chop them (do not liquefy), and add ½ cup of each to your mixture.

3.) Add spices and seasonings: 1 tbsp of soy sauce (try Tamari sauce for stronger flavor or Braggs liquid amino acids as a natural soy sauce alternative), 2 tablespoons of horseradish mustard, 1 tbsp garlic powder, 1 tbsp of parsley flakes, a dash of pepper and a dash of salt. 4.) Mix the ingredients thoroughly with fork, then form into four patties with your hands. Cook on a grill, grill pan, or for fastest cooking, use a George Foreman Grill (takes about 4-5 minutes to cook)



Serving size: 2 Burgers
Calories: 379
Protein: 65 g
Carbs: 23 g.
Fat: 2.6 g.

 

[cendrine]

Thanks, Workoutaholic!

I don't have this one, it looks yummy! I will try it this week!

I have a recipe from BFFM for a brownie made with chocolate protein powder and peanut butter. Have you tried this one?

I'm not sure if I should try it, because when it comes to brownies, I really like the real stuff, anything less should just not be called brownie....

Curiosity will probably get the better of me in the end, but I'll need to rename the recipe to protein bite or something, just so I don't expect an actual brownie taste....

Can you tell I'm a choclataholic.... Oh well, that's what I get for being Swiss, best chocolate in the world from the start....

 

[workoutaholic]

I haven't tried that brownie thing...can you tell me where to find it?

I looooooove chocolate too.

 

[cendrine]

Chocolate Brownie

Ingredients
2 large egg whites
1/2 c. honey
6 heaping scoops (200 g) chocolate protein powder
1/2 c. nonfat milk
1 c. natural peanut butter
2 c. old-fashioned rolled oats
Directions
Mix the peanut butter and honey in a bowl, microwave on high for
100 secs. Add the rest of the ingredients and mix together. This is
tough to mix and it takes time. If you don’t have the tools you may
want to cut the oatmeal a bit to make it easier to work. Preheat oven
to 320o F. Smooth into 13x9 tray and bake for 20 minutes. Oven
times may vary, use the toothpick test. Cut into 20 equal bars and
wrap and store in fridge.
Nutritional Information
Calories (Per Serving): 170
Protein (g): 12
Carbohydrates (g): 15
Fat (g): 7
Carb - Protein - Fat % Ratio: 36% - 28% - 37%


If you try it before I do, let me know how it tasted...