Recipes of the Month: November 2022
The holiday season is in full swing, and that can mean tempting foods and treats.
Don’t worry! The Registered Dieticians at Roller Weight Loss have found some delicious
recipes that will make a healthy addition to your holiday table - or to bring to a party!
Turkey and Feta Burgers
- 2 lbs extra lean ground turkey
- ½ cup bread crumbs
- 2 large eggs
- 2 cloves garlic, minced fine or grated
- ½ cup crumbled feta cheese
- 1 10 oz box frozen spinach, thawed and squeezed dry
- 1 tbs Worcestershire sauce
- 1 tsp salt
- ½ tsp ground pepper
*Lettuce for wraps, tomato, onion, and condiments as desired
- Remove frozen spinach from the package, and squeeze out the moisture
until it is very dry. Roughly
- In a large bowl, combine all ingredients and mix until fully combined.
- Form into 8 – 4 oz patties. Transfer to fridge and allow to set for at least 30
- Heat a grill over high heat for 10 minutes.
- Transfer patties to the grill and cook for 5-8 minutes on each side, or until
- Serve on a whole wheat bun, or in a lettuce wrap with toppings and
condiments of choice.
Holiday-style Turkey Breast
- 2 tablespoons olive oil
- 1 1/2 teaspoons kosher salt
- 1 teaspoon black pepper
- 1 teaspoon finely minced dried rosemary or Italian herb blend
- One 2 to 3-pound, bone-in, turkey breast half (I've used a whole breast here,
but it is roasted the same way)
- It is important for you to note that the directions are the same no matter what
your turkey breast weighs since we are using a meat thermometer and not
- Preheat oven to 400 degrees.
- Stir together olive oil salt, pepper, and rosemary; brush over turkey breast.
- Stick the meat thermometer into the thick meaty part of the breast, not going
all the way through it but leaving the pointed tip in the center. Donít sweat it.
- Roast turkey in a small metal or glass baking pan until your thermometer
reaches 140 degrees, about 30 minutes for a half breast, but if yours is
bigger just keep watching.
- Let rest for at least 15 minutes so the juices reabsorb into the turkey.
- Remove the entire half from the frame and slice crosswise as shown in my
- 2 portobello mushroom caps
- 8 cherry tomatoes, sliced
- 2 teaspoons fresh basil
- 2 ounces of low-fat mozzarella cheese (thinly sliced or grated)
- garlic or onion powder (optional)
- hot peppers, dried (optional)
- 1.5 tsp parmesan cheese, grated
- Preheat oven to 350. Using oil in a spray jar, spritz a rimmed baking sheet.
- Rinse the portobellos, remove the stems and gently scoop the ribs out with a
spoon, being careful to keep the curving sides of the caps.
- Set aside to dry. If the Portobello caps aren’t dry when the oven is heated, dry
them with a paper towel to take away extra moisture.
- Place the tomatoes (and any extra juice that may have slid out while cutting them
into the cap.
- Layer mozzarella cheese over tomatoes with basil and sprinkle with any spices
you are using and parmesan.
- Bake in the oven for about 20 minutes or until the cheese is melted.
- Serve hot or at room temperature.
Nutrition Facts Per Serving
- 109 calories
- 5 g fat
- 7 g carbohydrates
- 12 g protein
- 2 g fiber
- 2 g sugar
Blackened Shrimp and Crispy Cucumber
For the Cucumbers
- 16 –20, ½ -inch-thick English cucumber slices
- 2 Tbsp. extra-virgin olive oil
- 2 Tbsp. freshly squeezed lime juice
- ½ tsp. sea salt½ tsp. pepper
- 1/3 cup chopped cilantro
For the Blackened Shrimp
- 2 tsp. paprika
- 2 tsp. onion powder
- 1 tsp. garlic powder
- 1 tsp. cumin
- 1 tsp. sea salt
- 1 tsp. pepper
- 1 tsp. dried ground thyme
- 1 tsp. dried ground oregano
- ¼ to ½ tsp. cayenne, adjust to your heat index
- ¼ to ½ tsp. red chili flakes, adjust to your heat index
- 16 –20, about 1¼ lbs. total large deveined tail-on shrimp
- 2 Tbsp. butter
- cooking spray
- Put the sliced cucumbers in a bowl and mix with the olive oil, lime juice, salt,
pepper, and cilantro. Cover and refrigerate until ready to serve.
- Prepare the blackening seasoning by combining the paprika, onion powder,
garlic powder, cumin, sea salt, pepper, thyme, oregano, cayenne, and red chili
flakes in a shallow baking dish or pie plate; blend together well. Coat the shrimp
with cooking spray and put a few at a time in the blackening seasoning to coat all
over. Set aside. Repeat until all the shrimp are coated.
In a large (10- to 12-inch) heavy skillet melt the butter over medium heat. Let the
skillet get hot. Place a few shrimp in (don’t crowd) and pan-sear on each side for 1½ to 2 minutes. Remove seared shrimp to a plate. If you need to add cooking spray to the skillet to keep it from sticking, have at it. Serve the blackened shrimp with the cucumbers on the side (I serve the shrimp on top of each cucumber slice).
Nutrition Facts Per Serving:
- Calories: 187
- Saturated Fat: 5g
- Cholesterol: 76mg
- Sodium: 1203mg
- Carbohydrates: 9g
- Fiber: 3g
- Sugar: 1g
- Protein: 6g