We had a GREAT cooking demo last night! Some of our patients came to our monthly Goal Getters Support Group to watch yours truly demonstrate 30-minute meals.
I have to admit that I was a little nervous. I’d chosen two meals to prepare: Zesty Lime Shrimp & Avocado Salad with a robust Fruit Salad as a side dish, and Juicy Turkey Burgers with Fiesta Salad as its side.
I had made the dishes at home to get a feel for how long they took, but I had not timed myself. While I knew that going over my 30-minute allotment of time would really not matter in the grand scheme of life, I really wanted to be able to prove that an organized and well-stocked kitchen plus a willing participant could churn out a healthy and delicious meal in less time than it would take to drive to a fast-food restaurant.
One of the patients timed me. She also kept track of how many minutes I spent in the actual preparation of the different dishes. I had no opportunity to sneak in even a spare minute!
My only advantage was that I had to pre-wash all the produce because there is no sink in our Solarium. Then again, since there’s no sink in the Solarium, I couldn’t wash my hands between dishes, so I had to take the time to glove and re-glove often. I think the playing field was even.
I started off with the shrimp salad. I pulled off their little tails and chopped all the veggies and even demonstrated how to remove an avocado pit. Then I moved on to the fruit salad. The strawberries had been washed, but I still had to removed their caps and slice them up, along with the kiwis, bananas and other ingredients. (Kiwis are slippery little creatures once their furry skin is removed!)
I got everything prepared with 8 minutes to spare!
Then I moved on to the turkey burgers. Just like making a meatloaf, I had to mix all the ingredients together in a bowl, and then get my hands in there to mix it up properly. I actually doubled the batch because we had so many people attending! I put the first seven burgers on my George Foreman Grill and started on my Fiesta Salad.
This salad is so easy! Open a can of black beans, then drain and rinse them. Add some thawed frozen corn, some spiced canned tomatoes, onion, cucumber, sweet pepper, cilantro, salt and pepper, and you have a tasty (VERY tasty) dish. By the time that was complete, the first burgers were done and I threw the last eight on the grill.
I made it! Fifteen Turkey Burgers and a side dish in less than 30 minutes!
Zesty Lime Shrimp with
- 1 lb jumbo cooked shrimp, peeled and deveined, chopped
- 1 medium tomato, diced
- 1 Hass avocado, diced
- 1 jalapeno, seeds removed, diced fine
- 1/4 cup chopped red onion
- 2 limes, juice of
- 1 tsp olive oil
- 1 tbsp chopped cilantro
- salt and fresh pepper to taste
In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.
Servings: 4 • Serving Size: 7/8 cup
Calories: 210; Fat: 9, Pro: 25; Carb: 8; Fiber:4
Moist & Yummy Turkey Burgers
- 1 pound ground turkey
- 4 tsp. seasoned bread crumbs
- 1/4 cup finely diced onion
- 1 egg
- 1 heaping teaspoon parsley
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 tsp. seasoned salt
- 1 tb. Worcestershire sauce
- 1 clove garlic, minced
- 2 oz. shredded cheddar cheese
Mix all the ingredients together and cook burgers as desired.
Nutrition: 8 small burgers (without bun or condiments)
Cal: 137; Fat: 8; Carb: 4, Fiber:0, Pro: 11
- 2 cups fresh strawberries, chopped or sliced
- 1 can mandarin oranges, drained
- 1 can pineapple chunks, reserve 1/4 cup of the juice
- 2 bananas, sliced
- 2 kiwis, chopped or sliced
- 1 tb. honey
- Juice of 1 lime
Combine all ingredients for a delicious, light treat or side dish!
Nutrition: 8 servings
Cal: 73; Fat: 0; Carb: 19; Fib: 3; Pro: 1
- 1 can black beans, drained and rinsed
- A small bag frozen corn, thawed
- 1 small purple onion, chopped
- 1 red pepper, chopped
- 2 small cucumbers, chopped
- 1 can chipotle-spiced tomatoes, drained
- 1-2 tb. cilantro (to taste)
- Juice of 1 lime
- Salt & Pepper (to taste)
Combine all ingredients for a robust side dish that packs in additional protein!
Nutrition: 8 Servings
Cal: 95; Fat: 2; Carb: 21; Fib: 4; Pro: 4