Wednesday, January 20, 2010

Resolution Friendly Meal! Tuna Burgers and Sweet Potato Fries

It's the beginning of January, and like most we want to eat healthier this year!  If you cook your food at home instead of going out to eat you are guaranteed a healthier meal.  So try these delicious recipes that will satisfy you AND keep you guilt free!

Tuna Burgers with Carrot Ginger Sauce
From Tyler Florence on

For the Sauce:
1 small carrot, roughly chopped
1 1/2-inch piece ginger, peeled
2 tablespoons rice wine vinegar
1 tablespoon toasted sesame oil
1 tablespoon low-sodium soy sauce
Pinch of sugar
Kosher salt and freshly ground pepper

For the Burgers:
1 pound sushi-grade tuna
2 tablespoons plus 1 teaspoon extra-virgin olive oil
2 tablespoons low-sodium soy sauce
Juice of 1/2 lime
1/4 cup chopped fresh cilantro
1 tablespoon grated fresh ginger
Kosher salt and freshly ground pepper
1 cup spicy sprouts, for garnish
4 whole-grain hamburger buns
1/2 avocado, sliced

Prepare the sauce: Pulse the carrot and ginger in a food processor until finely chopped. Add the vinegar, sesame oil, soy sauce and sugar and process until smooth. Drizzle in 2 tablespoons water and combine; season with salt and pepper. Transfer the sauce to a bowl and set aside.
Prepare the burgers: Chop the tuna into chunks. Wipe out the food processor and add the tuna; pulse a few times to break up the pieces. In a bowl, mix 2 tablespoons olive oil, the soy sauce, lime juice, cilantro and ginger; season with salt and pepper. Pour over the tuna and process until well blended. Form into 4 patties; brush each lightly with the remaining 1 teaspoon olive oil.
Preheat a grill or grill pan. Once hot, add the burgers and cook for 2 minutes on each side for rare, or to desired doneness.
Toss the sprouts in the carrot-ginger sauce. Place the burgers on buns and top with avocado and sprouts.
Per serving: Calories 435; Fat 22 g (Sat. 3.8 g; Mono. 11 g; Poly. 6 g); Cholesterol 43 mg; Sodium 662 mg; Carbohydrate 28 g; Fiber 5 g; Protein 32 g

Baked Sweet Potato Fries

2 large sweet potatoes --> you will burn a lot of calories chopping these guys!
2  tablespoons extra virgin olive oil
1/2 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon coriander
1 teaspoon kosher salt
1 teaspoon parsley
fresh ground pepper

Preheat oven to 450 degrees F.
Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat and then add rest of the ingredients. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Per serving: Calories 147; Fat 5 g; Fiber 4 g