Healthy Take on Middle-Eastern Food with Linda Gassenheimer

  

06/30/16 - Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN hosts Joseph Cooper and Bonnie Berman interview with Chef Danny Ganem, ZUUK Mediterranean Kitchen, Executive Chef and co-owner.  He along with partner, Sam Gorenstein, opened Zuuk together. It's a fast food restaurant serving "modern East Mediterranean" food.   

~~Dinner in Minutes~~

  Greek Lemon Fish with Cracked Wheat Salad

Celebrate Fourth of July with this sparkling burger. These burgers get their bang from jalapeno peppers that are mixed with mayonnaise.   Barbecue sauce mixed in with the turkey gives a barbecue flavor to the burgers without having to heat up the grill.

Mix corn kernels and black beans together for a colorful, tasty side dish.

Recipes

TEXAS TURKEY BURGERS

3/4 pound ground, white meat turkey

3 tablespoons barbecue sauce

Salt and freshly ground black pepper

Vegetable oil spray

1 jalapeno pepper, seeded and chopped (about 2 tablespoons)

3 tablespoons reduced-fat mayonnaise

2 whole wheat hamburger rolls

1 small tomato, sliced

Mix ground turkey with the barbecue sauce. Add salt and pepper to taste.  Form into 2 patties, about 4 inches in diameter and 1/2 inch thick.  Heat a nonstick skillet over medium-high heat and coat with vegetable oil spray.  Add the burgers and cook 3 minutes.  Turn and cook 3 minutes. Turn heat down to medium and cover the skillet with a lid.  Saute 2 to 3 minutes or until a meat thermometer reads 165 degrees.

While burgers cook, mix chopped jalapeno pepper and mayonnaise together.

When burgers are cooked, place each burger on the bottom half of a hamburger roll.  Place several slices of tomato on each burger. Spread the mayonnaise on the top half of the roll and close.  Makes 2 servings.

CORN AND BLACK BEAN SALAD

Several lettuce leaves

1 1/2-cups defrosted frozen corn kernels

1/2 cup rinsed and drained black beans

2 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper

Divide lettuce leaves between two plates. Mix corn and black beans together in a small bowl. Toss with dressing and add salt and pepper to taste. Spoon over lettuce leaves. Makes 2 servings.

 Nutrition InformationTEXAS TURKEY BURGERS:Per serving: 434 calories (24 percent from fat), 11.5 g fat (1.9 g saturated, 3.6 g monounsaturated), 108 mg cholesterol, 48.4 g protein, 32.6 g carbohydrates, 4.3 g fiber, 743 mg sodium. CORN AND BLACK BEAN SALAD:Per serving: 180 calories (11 percent from fat), 2.2 g fat (0.3 g saturated, 0.6 g monounsaturated), 1 mg cholesterol, 7.9 g protein, 37.3 g carbohydrates, 7.2 g fiber, 10 mg sodium.Shopping List

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound ground, white meat turkey, 1 bottle barbecue sauce, 1 medium jalapeno pepper, 1 jar reduced-fat mayonnaise, 1 package whole wheat hamburger rolls, 1 small tomato, 1 small head lettuce, 1 package frozen corn kernels and 1 can black beans

Staples: Vegetable oil spray, reduced-fat oil and vinegar dressing, salt and black peppercorns.

Helpful Hints

  • Any type of barbecue sauce can be used.
  • Place corn in a sieve and run hot water through to quick defrost the corn or place in a microwave oven for 2 minutes.

Countdown:

  • Make salad and set aside.
  • Prepare burgers.
  • While burgers sauté, mix jalapeno and mayonnaise together.

 

Copyright © Linda Gassenheimer Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table.  Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer