Want your kids to eat more veggies? Hide them in their burgers, they'll never know! Try adding zucchini to my turkey burgers. This was great for so many reasons! Not only did they taste great, adding zucchini also lowered the calories and fat per serving, it made one extra burger and what a great to get your picky kids to eat their vegetables. This made 5 big burgers. Serve them on 1 Point hamburger buns and top with lettuce, tomatoes, red onion slices, pickles, ketchup or mustard (add extra points). My final burger with the bun, ketchup, lettuce, onion came out to 4 points.
Zucchini, a small summer squash, is botanically a fruit. However, in gastronomic terms, it is considered to be a vegetable. Though you can avail zucchini throughout the year, the best ones appear during late spring. Have you ever given a thought to the nutritional value of this cucumber-like fruit? No? Then, let us tell you that this cylindrical-shaped fruit has many nutritional benefits. At the same time, it is low on calories. In fact, one medium-sized zucchini has just 25 calories in it, making it an ideal stomach-filler for those trying to lose weight. Nutritional Value in 135 gm Zucchini are Calories: 17, Protein: 1.4 gm, Carbohydrate: 3.6 gm, Total Fat: 0.17 gm, Fiber: 1.5 gm and Vitamin C: 11 mg
Health Benefits of Zucchini helps with asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties. It is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C. Regular intake of zucchini effectively lowers high homocysteine levels in the human body. The vegetable can help prevents risk of having multiple sclerosis (MS). Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes. Regular consumption of the vegetable can help protect the body against colon cancer. The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
1.25 lbs 93% lean ground turkey
1 small zucchini, grated
1/4 cup seasoned whole wheat breadcrumbs
1 clove garlic, grated
1 tbsp red onion, grated
salt and fresh pepper
In a large bowl, combine ground turkey, zucchini, breadcrumbs, garlic, onion, salt and pepper. Make 5 equal patties.
Heat a large skillet on high heat. When hot, lightly spray oil. Add burgers to the pan and reduce the heat to low. Cook on one side until browned, then flip. Flip over a few times to prevent burning and to make sure the burgers are cooked all the way through.
Servings: 5 • Serving Size: 1 burger no bun • Old Points: 3 pts (bun extra) • Points+: 4 pts
Calories: 156 • Fat: 6.8 g • Protein: 18.6 g • Carb: 5.5 g • Fiber: 1.3 g
Notes: NOTE: For best results: use a hand grater to grate the zucchini, onion and garlic super fine. Get the pan hot before you put the burgers on to get a nice sear, then lowered the flame to the lowest setting to let the burgers cook all the way through, turning a few times so the burgers don't burn.
Hand washing and changing utensils used with raw turkey is important.
Special Diet: Low Fat, High Protein, Low Calorie
Category: Main Meals
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Description: Chocolate has had some good press recently for its health benefits, but many people seem confused as to what types of chocolate are good for them and why. Reports on the antioxidant potential of chocolate have been coming out for the past few years. Cornell University published a study in late 2003 that tested pure coca powder for amounts of phenolic phytochemicals or flavonoids that fight free radicals in the body. The two flavonoids measured were gallic acid equivalents (GAE) and epicatichin equivalents (ECE). A single serving of coca delivered 611mg of GAE and 564mg ECE, twice the number found in a glass of red wine. While the actual coca or cacao found in chocolate is good for you, it is important to look at the ingredients. Milk chocolate usually only contains 10% coca solids, filling up the rest of the bar with things that might not be so good for you like sugar, dairy, and preservatives. Anything labeled dark chocolate must contain a minimum of 35% coca solids, but there are plenty of companies that produce premium chocolates that reach from 70-80%. At first this chocolate may taste bitter, but once you try it, you will never go back! As food writer and chef Jennifer Harvey Lang said: “dark is to milk chocolate what Dom Perignon is to Dr. Pepper.” Why is something that is so good for you so addictive? I haven’t met a lot of people with uncontrollable broccoli cravings. Chocolate has another interesting component called phenylethylamine (PEA), which is a chemical that speeds up the flow of information between nerve cells: dopamine and norepinephrine, chemical cousins of amphetamines. Dopamine makes us feel good and norepinephrine stimulates the production of adrenaline, making our heartbeat faster. This is the same combination that goes coursing through our bodies when we meet someone new and the “chemistry is right”. We get that same chemistry from chocolate. The Aztecs believed that cacao stimulated desire, and chocolate has long been a favourite gift for lovers for exactly this reason.