The Super Diabetes Site

Tag: main dish

  • Green Bell Pepper Enchiladas

    Green Bell Pepper Enchiladas

    How to Make Green Bell Pepper Enchiladas

    Spice up your mealtime with a delicious twist on a Mexican favorite—Green Bell Pepper Enchiladas! Whether you’re a fan of Tex-Mex cuisine or looking to add some excitement to your dinner table, these enchiladas are a diabetes-friendly delight.

    Cook’s tip: These can be made ahead and frozen for a quick meal later.


    15 min prep time


    30 min cook time


    8servings


    2 enchilada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.

    2. Spray a large skillet with cooking spray and heat over medium heat. Add green peppers, jalapeño, green onion, and garlic. Cook over medium heat for 4–5 minutes, until the peppers start to soften.

    3. Remove from heat and place in a bowl with the shredded chicken and mix. Set aside.

    4. Return skillet to the heat and add the olive oil. Whisk in the flour for about 1 minute until smooth.

    5. Slowly pour the chicken broth in, whisking until the sauce is thickened and smooth, about 3–4 minutes. Add the salt, coriander, and yogurt and whisk until smooth. Remove from heat.

    6. Pour a small amount of sauce in a 10 x 8 (or medium size) baking dish. Spread to coat the bottom of the pan. 

    7. Place tortillas on a flat surface and divide the chicken and pepper mix between them, placing the mix in the center of each. Roll tightly and place seam side down in the baking dish. Pour remaining sauce over the stuffed tortillas and sprinkle with the shredded cheese.

    8. Bake for 15–20 minutes, until the sauce is bubbling and the cheese has melted. 

    Mexican/Southwestern
    Kid Friendly
    Main Dish
    Budget Friendly
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      2 enchilada


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      218mg
      5%

    Ingredients

    green bell pepper (diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    green onion (scallion) (sliced)
    1 whole

    garlic (minced)
    3 clove

    cooked chicken (shredded)
    2 cup

    olive oil
    3 tbsp

    all-purpose flour
    3 tbsp

    low sodium chicken broth
    2 cup

    Kosher Salt
    1/4 tsp

    ground coriander
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    shredded Mexican cheese blend (reduced fat)
    1/4 cup

    corn tortillas
    8 small

  • California Date & Cashew Chicken Stir Fry

    California Date & Cashew Chicken Stir Fry

    How to Make California Date & Cashew Chicken Stir Fry

    This easy chicken stir fry pairs well with the sweetness from California Dates and a touch of heat from red pepper flakes. For a spicier dish, chop up a fresh chili pepper and add it with the scallions. Pair with a whole grain and you’ve got a complete meal full of lean protein, fiber, and complex carbohydrates that is sure to be a crowd pleaser. 


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a wok or high-sided sauté pan over medium-high heat, add oil, ginger, garlic, and scallions and cook for about 2 minutes. 

    2. Add red pepper flakes and chicken and cook for about 4 minutes, stirring occasionally. Remove chicken from pan and set aside.

    3. Add bell pepper and broccoli to the pan and cook, stirring occasionally, 2–3 minutes. 

    4. Add chicken back to the pan as well as rice vinegar, soy sauce, and dates. Mix well throughout the pan. Reduce heat to medium-low and bring the liquid to a simmer and reduce until thicker or more syrupy. If a thinner sauce is desired, add 2–4 tablespoons of water. Allow to simmer for about 5 minutes. 

    5. Remove pan from heat. Mix in cilantro, basil, and lime juice. Garnish with toasted cashews.

    6. Optional: Serve with brown rice or another grain. 

    7. Note: You can swap out the bell pepper and/or broccoli for other vegetables. 

    Asian
    Main Dish
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      50mg

      17%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        21g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    Ingredients

    vegetable oil
    1 1/2 tbsp

    ginger (minced)
    2 tbsp

    garlic (minced)
    4 clove

    green onion (scallion) (white and light green parts chopped)
    3 stalks

    red pepper flakes
    1/4 – 1/2 tsp

    boneless, skinless chicken breasts (cut into 1-inch pieces)
    12 oz

    bell peppers (julienne)
    1 whole

    broccoli (cut into bite-sized pieces (~2 cups))
    1 small head

    rice vinegar
    1/3 cup

    lower sodium soy sauce
    2 tbsp

    California dates (pitted and thinly sliced)
    6 whole

    water (optional)
    2-4 tbsp

    cilantro (chopped)
    1 cup

    basil (chiffonade or chopped)
    1 cup

    lime (juiced)
    1 whole

    cashews (toasted)
    1/3 cup

  • Asparagus and Bok Choy Frittata

    Asparagus and Bok Choy Frittata

    How to Make Asparagus and Bok Choy Frittata

    Perfect for breakfast, brunch, or even dinner, our Asparagus and Bok Choy Frittata is a flavorful and diabetes-conscious dish designed to delight your taste buds with minimal effect on your blood glucose (blood sugar). This frittata combines the freshness of asparagus and the mild crunch of bok choy with protein-packed eggs, creating a balanced and nutritious meal for those with diabetes. Packed with essential nutrients, this frittata is a delicious addition to your diabetes-friendly menu, offering a satisfying culinary experience.


    5 min prep time


    10 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large ovenproof skillet over medium heat.

    2. Add oil, asparagus, bok choy, salt, and pepper to the skillet. Cook, stirring occasionally, until veggies soften, 2–3 minutes.

    3. Crack the eggs into a large bowl and whisk to combine.

    4. Preheat the oven to broil.

    5. Reduce heat to low and pour the egg mixture into the skillet. Gently lift the cooked eggs around the edge with a spatula until the sides are firm but the top is still runny, 3–4 minutes.

    6. Sprinkle cheese over the frittata. Place the skillet in the oven and broil until the top is set and the cheese is melted, 1–2 minutes. Slice into six equal pieces.

    Low Carb
    Italian
    American
    One Pot
    Main Dish
    Breakfast and Brunch
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      395mg
      8%

    Ingredients

    olive oil
    2 tbsp

    asparagus (chopped into bite-size pieces)
    1 bunch

    baby bok choy (chopped)
    1 head

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    egg substitute
    2 cup

    reduced-fat mozzarella (shredded)
    2/3 cup

  • Slow Cooker Butter Chicken with Vegetables on Brown Rice

    Slow Cooker Butter Chicken with Vegetables on Brown Rice

    How to Make Slow Cooker Butter Chicken with Vegetables on Brown Rice

    Slow Cooker Butter Chicken with Vegetables on Brown Rice is a comforting and aromatic dish. Tender chicken is slow-cooked with a rich, creamy tomato sauce, mixed vegetables, and warm spices, then served over nutritious brown rice. It’s a perfect blend of flavors and textures, ideal for a cozy Dietary Approaches to Stop Hypertension (DASH) Meal Pattern dinner, meaning it’s a good choice for people who are mindful of their blood pressure. 


    10 min prep time


    4 hr cook time


    4servings


    1 ½ cups chicken, ½ cup rice

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat olive oil over medium heat. Add onion and sauté for 3–4 minutes until softened. Stir in garlic, ginger, garam masala, cumin, coriander, turmeric, and cayenne pepper. Cook for 1 minute until fragrant.

    2. Transfer the onion mixture to the slow cooker. Add chicken, carrots, zucchini, crushed tomatoes, coconut milk, and salt. Stir to combine.

    3. Cover and cook on low for 6–8 hours or high for 3–4 hours until the chicken is tender and fully cooked.

    4. Once the chicken is cooked, stir in Greek yogurt to create a creamy sauce.

    5. Divide the cooked brown rice among 4 bowls or plates. Spoon the butter chicken and vegetables over the rice. Garnish with fresh cilantro.

    Indian
    Slow Cooker
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups chicken, ½ cup rice


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g
      • Added Sugars
        0g

        0%

    • Protein
      34g

    • Potassium
      1089mg
      23%

    Ingredients

    olive oil
    1 tsp

    onion(s) (finely diced)
    1 med

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    garam masala
    2 tsp

    cumin
    1 tsp

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    cayenne pepper
    1/4 tsp

    boneless, skinless chicken breasts (cut into bite-sized pieces)
    1 lbs

    carrots (medium diced)
    2 med

    zucchini (medium diced)
    1 med

    no-salt-added crushed tomatoes (canned or fresh)
    1 cup

    lite coconut milk
    1/2 cup

    salt
    1/2 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    cooked brown rice
    2 cup

    fresh cilantro (chopped)
    2 tbsp

  • White Bean Veggie Chili

    White Bean Veggie Chili

    How to Make White Bean Veggie Chili

    Enjoy the hearty and comforting flavors of this Vegan Meal Pattern White Bean Veggie Chili, a delicious blend of white beans, bell peppers, zucchini, and a mix of warming spices. This vegetarian chili is both satisfying and healthy, perfect for a cozy dinner.


    5 min prep time


    37 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Once the pot is hot, add oil and swirl to coat the bottom. Add garlic, veggies, and spices and cook, stirring occasionally, until softened, 7–8 minutes.

    3. Add beans, broth, and tomatoes to the pot. Stir to combine the chili and bring to a boil over high heat.

    4. Once boiling, reduce heat to medium and simmer, stirring occasionally, until veggies and beans are soft, about 30 minutes.

    5. To serve, divide chili between bowls and top with parsley.

    Veggie Rich
    Kid Friendly
    Comfort Food
    American
    Soup
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      859mg
      18%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    1 tsp

    carrots (small diced)
    2 med

    celery (small diced)
    1/4 cup

    green bell pepper (small diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    yellow onion (small diced)
    1/2 med

    chili powder
    1 tsp

    smoked paprika
    1/2 tsp

    cannellini beans (reduced sodium, drained and rinsed)
    2 (15 oz) cans

    low sodium vegetable broth
    3 cup

    canned diced tomatoes (no salt added)
    14 1/2 oz

    Italian parsley (chopped)
    1 tbsp

  • Easy Turkey Chili

    Easy Turkey Chili

    How to Make Easy Turkey Chili

    This may be the world’s easiest one-pot chili, and like any good chili, it’s very versatile. You can eat it on it’s own, serve it atop a baked sweet potato, or spread some across whole grain tortilla chips with a sprinkle of cheese, shredded lettuce, and guacamole for a healthy take on nachos. If you want to bulk up the recipe and pack in fiber, add some cooked beans or a cooked grain (brown rice, quinoa, or whatever you might have in the pantry all work great). And feel free to experiment with hot sauce, additional spices, or chopped peppers to make it your own!

    Watch How to Make Turkey Chili

    play video

    Play video

    Powered by Homemade, brought to you by Alignment Health Plans


    10 min prep time


    25 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a stock pot over high heat. Add the turkey and sauté until just cooked through, about 7-8 minutes.

    2. Add the remaining ingredients and bring to a boil. Reduce to a simmer for 15 minutes.

    3. Serve hot or cool to room temperature, then store in an airtight container in the refrigerator for up to one week or package in freezer bags in one cup increments for up to 3 months.

    Low Carb
    Mexican/Southwestern
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      658mg
      14%

    Ingredients

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    cumin
    1 tsp

    chili powder
    1 tbsp

    no-salt-added diced tomatoes
    1 14.5-ounce can

    yellow onion (peeled and diced)
    1 small

    bell pepper, any color (diced)
    1

    lean ground turkey
    1 lbs

    nonstick cooking spray
    1

  • Chicken Pot Pie with Phyllo

    Chicken Pot Pie with Phyllo

    How to Make Chicken Pot Pie with Phyllo

    There is nothing more comforting than chicken and veggies in a lusciously thick sauce topped with a flaky crust. The earthy aroma of this dish will fill your kitchen and call everyone to dinner. The secret to this ultimate comfort food? By using butter-flavored spray and phyllo dough we slash all the saturated fat and calories found in a typical pie crust topping. The phyllo dough topping is infinitely more interesting than a standard crust.
     


    40 min prep time


    30 min cook time


    12servings


    1 (3 × 3-inch) square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Season the diced chicken with garlic powder and freshly ground pepper and set aside. In a 2-quart saucepan, bring the chicken stock and water to a boil.

    2. Meanwhile, heat the olive oil in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.

    3. Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.

    4. Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to 1/2 cup, about 10 minutes.

    5. Meanwhile, whisk the milk, half-and-half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture to the stock, constantly stirring until thickened, but smooth. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas, and parsley, and mix well.

    6. Pour the mixture into a 9 × 13-inch pan. Set aside.

    7. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first sheet and coat with spray. Repeat this process until all 8 sheets are used.

    8. Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.

    9. Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.

    Kid Friendly
    Comfort Food
    American
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 (3 × 3-inch) square


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      14g

    • Potassium
      568mg
      12%

    Ingredients

    boneless, skinless chicken breasts (diced into 1/2-inch pieces)
    1 lbs

    garlic powder
    1 1/2 tsp

    black pepper
    1 dash

    low sodium chicken broth (fat-free)
    2 cup

    water
    1/2 cup

    olive oil
    1 tsp

    cremini (baby bella) mushrooms (cut into 1/2-inch pieces (about 3 cups))
    10 oz

    garlic (finely chopped)
    1 clove

    Kosher Salt (to taste)
    1 pinch

    red potatoes (unpeeled and cut into quarters)
    1 lbs

    fresh thyme
    5 sprig

    carrots (diced into 1/2-inch pieces)
    3 med

    onion(s) (diced)
    1 large

    1% milk
    1 1/2 cup

    half-and-half
    1/2 cup

    all-purpose flour
    6 tbsp

    frozen peas
    8 oz

    parsley (minced flat leaf)
    1/2 cup

    sheets frozen phyllo dough
    8 whole

    nonstick cooking spray
    1 whole

  • Easy Perfectly Poached Chicken Breast

    Easy Perfectly Poached Chicken Breast

    How to Make Easy Perfectly Poached Chicken Breast

    Don’t let poaching chicken breasts scare you, this easy recipe makes flavorful chicken so tender it’s easy to shred. Poached chicken has a variety of uses in diabetes-friendly cooking, like shredded chicken tacos or adding some protein to a salad. The uses are endless!


    5 min prep time


    20 min cook time


    4servings


    1 4-ounce chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, combine chicken broth, onion, carrots, celery, garlic, bay leaf, salt, and black pepper. 

    2. Bring the broth to a simmer over medium heat. 

    3. Add the chicken breasts to the pot, ensuring they are submerged in the broth. 

    4. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes or until the chicken reaches an internal temperature of 165 degrees F. 

    5. Once cooked, remove the poached chicken breasts from the pot and let them rest for a few minutes. 

    6. Slice the chicken breasts or shred them using two forks. 

    Low Carb
    Kid Friendly
    Comfort Food
    American
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 4-ounce chicken breast


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      28g

    • Potassium
      484mg
      10%

    Ingredients

    boneless, skinless chicken breasts (4 oz each)
    4 whole

    low sodium chicken broth
    4 cup

    yellow onion (cut into quarters)
    1 med

    carrots (chopped)
    2 med

    celery (chopped)
    2 stalks

    garlic (smashed)
    3 clove

    bay leaves
    1 leaves

    Kosher Salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Sheet Pan Herby Salmon and Asparagus

    Sheet Pan Herby Salmon and Asparagus

    How to Make Sheet Pan Herby Salmon and Asparagus

    Sheet pan meals are quick, easy, and don’t have a lot of clean up. What could be better? This salmon and asparagus version is diabetes-friendly and packed with omega-3 fatty acids, making it a healthy choice for a weeknight meal. 


    5 min prep time


    20 min cook time


    4servings


    1 filet and 1/4 of asparagus spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 375 degrees F and cover a sheet pan with parchment paper. 

    2. In a small bowl, combine the olive oil, chopped dill, lemon zest, lemon juice, kosher salt, and pepper. 

    3. Place the salmon filets and asparagus on a sheet pan and spoon the herb mixture on top of each filet.  

    4. Bake until the salmon is cooked to an internal temperature of 145 degrees F, about 20 minutes and the asparagus is tender. 

    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 filet and 1/4 of asparagus spears


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        1g

        2%

    • Protein
      15g

    • Potassium
      280mg
      6%

    Ingredients

    olive oil
    2 tbsp

    fresh dill (chopped)
    1 tbsp

    lemon (zest and juice)
    1 whole

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1 pinch

    salmon (5 oz each)
    4 filets

    asparagus (cut into long spears)
    1 bunch

  • Spinach Feta Turkey Burgers

    Spinach Feta Turkey Burgers

    How to Make Spinach Feta Turkey Burgers

    These Spinach Feta Burgers are a healthier alternative to regular beef patties. Serve on lettuce leaves for a low-carb meal or a whole grain bun if your eating pattern allows. The delicious burgers are sure to be a hit with the whole family!  


    10 min prep time


    10 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Squeeze excess water from the thawed spinach. 

    2. In a large bowl, mix together the drained spinach, ground turkey, red onion, garlic, beaten egg, breadcrumbs, feta, and pepper. 

    3. Form into 4 equal patties.

    4. Heat olive oil in a large skillet over medium heat.  Cook patties 4-5 minutes per side until cooked through and deep golden brown. 

    Veggie Rich
    Low Carb
    Fiber Focused
    Mediterranean
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      508mg
      11%

    Ingredients

    frozen spinach (thawed)
    12 oz

    lean ground turkey
    8 oz

    red onion (finely chopped)
    1/4 cup

    garlic (minced)
    2 clove

    eggs (beaten)
    1 whole

    whole wheat bread crumbs
    2 tbsp

    black pepper
    1/4 tsp

    reduced-fat feta cheese (crumbled)
    2 tbsp

    olive oil (for frying)
    1 tbsp