Turkey Burgers with Cherry Chipotle Ketchup

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I somehow had the good fortune of having a lot of extra cherries in my refrigerator. It has a little something to do with the fact that I love cherries and I can’t help myself when I see them on sale. So, to make a long story short, I may have bought more than I really needed. No way was I going to let them go to waste. I was on a mission and I knew I had to do something with them fast. I had just made dessert with cherries (see my Phyllo Cherry Pie Tartlets recipe), and I felt like I needed to make something savory instead. But what?

Turkey burgers were on the menu for dinner. Usually I keep those pretty simple, topping them with ketchup, mustard, lettuce and tomato. But then I started thinking about ketchup and that got me thinking cherry ketchup. Could it work? Well, of course it could. But I wanted it to be spicy, so what else could I use? Right! The chipotle chiles I had in my freezer would be perfect. And that, my friend’s is how Cherry Chipotle Ketchup came into my life.

I added some great aromatics, like onion and garlic to mix along with a little acid (apple cider vinegar) and some fresh thyme. A little hit of sweetness from honey was the perfect balance for the heat. It all simmered in my pot while I made the turkey burgers. Fast and homemade ketchup in no time! Plus, you’ll get less sodium and more nutrition! Cherries are packed with nutrition, containing plenty of potassium which helps with managing blood pressure and are loaded with antioxidants to help fight off those big, bad free radicals to lead to cancer and other diseases.
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Turkey Burgers with Cherry Chipotle Ketchup


  • Author: Sara Haas

Description

A flavorful turkey burger topped with a spicy, sweet ketchup made from cherries and chipotle peppers.


Ingredients

For the Ketchup

  • 1 teaspoon olive oil
  • 2 tablespoons finely chopped red onion
  • 1 garlic clove, minced
  • 1 cup pitted, sweet cherries, chopped
  • 1 canned chipotle pepper in adobo
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1 sprig fresh thyme
  • 1/2 cup water

For the burgers

  • 1 pound lean ground turkey
  • 1/8 teaspoon salt
  • ¼ teaspoon freshly cracked black pepper
  • 8 small, whole wheat buns, split and toasted
  • 8 green leaf lettuce leaves, washed and torn

Instructions

To Make the Ketchup

  1. Add the oil to a small saucepot and set over medium heat. Once hot, add the onions and cook, stirring often until softened, about 3-4 minutes. Add garlic, cook 1 more minute. Add the cherries and cook about 3 more minutes. Add the remaining ingredients, stir and bring to a simmer. Cook the cherry mixture uncovered for about 20-25 minutes, stirring occasionally.
  2. Remove the thyme stem and transfer the mixture to a blender or food processor. Allow to cool slightly, then puree mixture (allowing a place for steam to escape if mixture is still rather warm) until smooth. Alternatively, puree the mixture in the pot using a stick blender.
  3. Return the mixture back to the sauce pot and cook an additional 15 minutes. Remove from pot and allow to cool before serving.

For the burgers

  1. Preheat the grill and clean well with a grill brush.
  2. Shape the ground turkey into 8 equal-sized patties, about 2-3 tablespoons each. Season with salt and pepper.
  3. Lightly brush the grill grates with canola oil. Place burger patties on the grill and cook for about 4 minutes on each side. Use a food thermometer to ensure burgers have reached 165’F.
  4. Place cooked burgers on the buns and top with chipotle ketchup and lettuce.

Notes

  • Need to turn down the heat? Simply add less chipotle pepper.
  • Want to jazz it up? Add a dash of cinnamon or cardamom.
  • Want a little more sweetness? Add 1-2 more teaspoons of honey

Nutrition

  • Serving Size: 8
  • Calories: 337
  • Sugar: 8
  • Sodium: 215
  • Fat: 11
  • Saturated Fat: 3
  • Unsaturated Fat: 6
  • Trans Fat: 0
  • Carbohydrates: 40
  • Protein: 23
  • Cholesterol: 60

Green Bean and Corn Salad

Green Beans and Corn Salad

 

Summer!!! It’s finally here! I can, at last, look out my window and see leaves on the trees and grass on the ground. This makes me so incredibly happy! Besides the nicer, warmer weather, I’m also very excited about the plethora of amazing fresh produce practically spilling out of the bins at the supermarket and farmer’s markets. It’s like Christmas every day for me! To honor that excitement, one of my most recent posts on the Cutting Board Blog is for a Green Bean and Corn Salad. It’s a simple salad that highlights the beauty of summer produce. So enjoy and hey, why not bring it your July 4th party? It’s perfect for picnics and potlucks.

Click here for the link to the recipe.

Easy Lightened Up Tartar Sauce

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As a kid, I loved the fish sandwich from a certain fast-food chain that shall remain nameless. There was something about it that I just really enjoyed…and I’m quite convinced it was the tartar sauce. For some reason, I always felt that tartar sauce was something special, reserved for fast-food meals or vacation fish joints. We never had it at my house, making it even more alluring.

My fascination with tartar sauce continues. To me, there’s nothing better than a little dab of it on a grilled piece of tilapia or smeared on a hearty bun along with a piece of blackened perch and lots of lettuce. It’s the perfect complement to so many great fish dishes.

That’s why I’ve created my own, simplified, healthier tartar sauce recipe. The ingredients are mostly staples in the pantry, and I’ve used granulated and powdered versions of onion and garlic, respectively, for even quicker and easier preparation. Of course I swapped out most of the mayo for low-fat, plain Greek yogurt, saving calories and adding protein and calcium!

Try it as is, or add a splash of hot sauce or sriracha to spice it up. Experiment with fresh herbs like dill and thyme. It’s the perfect condiment compliment to your favorite fish dish!

 

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Easy Lightened Up Tartar Sauce


  • Author: Sara Haas

Description

The perfect topping for your favorite fish recipes!


Ingredients

  • 1 tablespoon olive oil mayonnaise
  • 3 tablespoons low-fat plain Greek yogurt
  • 3-4 hamburger dill chips, chopped
  • 1/4 teaspoon ground mustard seed
  • 1/4 teaspoon onion granules
  • 1/4 teaspoon garlic powder
  • 1 teaspoon fresh lemon juice
  • pinch of sugar

Instructions

  1. Combine all ingredients in a bowl and mix well. Cover and refrigerate until ready to enjoy.

Notes

  • Makes 1/4 cup total with 1 tablespoon as a serving.
  • This sauce tastes even better when made ahead of time. Make it in the morning before work so that you can have it on your blackened tilapia at dinner!

Nutrition

  • Serving Size: 4
  • Calories: 241
  • Sugar: 1
  • Sodium: 64
  • Fat: 17
  • Saturated Fat: 6
  • Unsaturated Fat: 9
  • Trans Fat: 1
  • Carbohydrates: 1
  • Protein: 20
  • Cholesterol: 68

 

Phyllo Cherry Pie Tartlets: Recipe Redux

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My grandmother passed away when I was a Freshman in college. It was a sad time for me. I remember packing my bags and making the trek home for her funeral. Like most grandmothers, she meant so much to me. It wasn’t until she passed that I really started to appreciate all that she was.

What I loved most about her was her vibrant personality and unique outlook on life. She lived life to it’s fullest, having a blast doing just about everything. She loved playing cards and Boggle (a game I’m not even sure exists anymore) and she adored hosting parties and cooking fabulous food for holidays. She did it up right, laying out the best china and lighting candles. I don’t think I appreciated it then, but I do remember thinking it was “kind of cool.” She was a spunky, sassy Martha Stewart…a lit cigarette in one hand and a wooden spoon stuck in a pot of something tasty in the other. I can still picture her now at the stove.Iphone062015 060

While I wish we had more time to spend together, as I’m sure I would totally appreciate her so much more now, I am so grateful for all of my memories. There’s one memory that stands out for me..it’s her famous cherry pie. I’m pretty sure it came from the back of Eagle Brand Milk can, but she didn’t identify the source on her recipe card. Anyway, it was delicious! A crust topped with almonds, then filled with a decadently rich filling and topped with sweetened, tart cherries. It was to die for (and a total calorie bomb!)

This month’s Recipe Redux theme was to “redux” one of our favorite pie recipes. I had no hesitation deciding to honor my grandmother’s cherry pie recipe. While she certainly wouldn’t have deemed it necessary to “lighten-up” a dessert, I still think she would be surprised at how well the modifications to her classic cherry pie turned out. To undo some of the calorie damage, I took out plenty of the sugar and also lightened up the crust, opting for mini-phyllo cups instead. It’s a perfect sweet treat and a lovely addition to any party, picnic or shower.

So, break out the china and light the candles, because you’re in for a treat!

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Phyllo Cherry Pie Tartlets


  • Author: Sara Haas

Description

A perfect bite of tart cherries piled on top of a sweet, almond and lemon-infused filling.


Ingredients

For the Phyllo Shells

  • 30 mini phyllo cups (found in the freezer section), thawed
  • 2 tablespoons sliced almonds, toasted

For the Filling

  • 3/4 cup sweetened condensed milk
  • 2 tablespoons lemon juice
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 cup whipping cream, whipped

For the Cherries

  • 14 1/2 ounce can of water-packed tart cherries
  • 2 tablespoons sugar
  • 2 1/4 teaspoons cornstarch

Instructions

To Prepare the Phyllo Shells

  1. Line the shells on a sheet pan and place a few toasted, sliced almonds in each shell. Keep nearby while you make the filling.

To Make the Filling

  1. Combine the sweetened condensed milk, lemon juice, vanilla extract and almond extract in a mixing bowl. Fold in the whipped cream. Fill each phyllo cup with a heaping teaspoon of the filling. Cover the pan with plastic and refrigerate until firm, about 1-2 hours.

To Make the Cherry Topping

  1. Drain the cherry water (about 1/2 cup) from the cherries into a sauce pan. Add in the sugar and cornstarch, whisking until combined. Set the mixture over medium-low heat and cook, stirring constantly, until thickened. Add the drained cherries to pan and stir.
  2. Remove the phyllo shells from the refrigerator. Top each shell with a spoonful of the cherry mixture. Cover and refrigerate until firm, about 1-2 hours.

Nutrition

  • Serving Size: 15
  • Calories: 197
  • Sugar: 11
  • Sodium: 205
  • Fat: 5
  • Saturated Fat: 2
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 32
  • Protein: 4
  • Cholesterol: 10


Fill the Energy Void With These 5 Healthy Snack Ideas

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Let’s face it, your snack is boring. You’re out of ideas, so you always grab the granola bar or your “usual” bag of trail mix when a hunger pang hits. Sure, those things are easy, but if you’re eating the same things all of the time, how are you ever going to get all of those fabulous nutrients you need!? Read about ways to jazz up your snacking to prevent snack boredom and boost nutrition from my newest article on Stack.com.

Easy Mango Preserves

Image Source: capl@washjeff.edu

 

I love mangoes. They are exquisite in every way. Beautiful to look at and beautiful to eat. As far as I’m concerned, there’s nothing better than enjoying the sweet, tropical flavor of a ripe mango. Mangoes have only been a relatively recent discovery for me. Growing up in Indiana, I never once encountered a mango anywhere. That’s not too ironic, I suppose. Now, it seems mangoes are everywhere. Thank goodness! And when they go on sale, I just can’t help myself and buy way more than I (or the rest of my family) can possibly eat. Not wanting to waste their tasty goodness, I needed to find a way to make use of mine before they went from ripe to inedible. I immediately thought of jelly/jam/preserves. Since my breakfast EVERY DAY consists of peanut butter on toast with some kind of jelly, I knew, that if I turned those extra mangoes into preserves, I could enjoy them EVERY DAY! Woo hoo! So, with just a little bit of time (20 minutes max!) and only a little bit of sugar and lemon juice, I had a winning recipe for mango preserves! Now I share the recipe with you! Enjoy and feel good that you made something delicious and perhaps, even better, than some of those store bought preserves.
 

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Easy Mango Preserves


  • Author: Sara Haas

Description

This mango preserve recipe is simple to make is a delicious treat on toast or as a topping for yogurt or ice cream!


Ingredients

  • 3 large, ripe mangos, peeled, seeded and chopped
  • 1/4 cup granulated sugar
  • 1 tablespoon lemon or lime juice

Instructions

  1. Place all of the ingredients in a large saucepot and bring to a boil over high heat. Stir, reduce heat and allow mixture to simmer, stirring occasionally, for about 10-15 minutes or until it has thickened slightly.
  2. Remove from heat and allow preserves to cool before placing in a jar or bowl. Once fully cooled, cover with a lid or plastic wrap and refrigerate.
  3. Enjoy within 7-10 days.

Notes

  • Jazz it up! You can add other ingredients for a fun twist. Add a cinnamon stick while the mixture simmers (remove before storing) or add the zest of a lime or lemon after the mixture has been taken off of the heat. You could even add flaked coconut or chopped, dried pineapple for a fun tropical version.
  • Makes about 1 cup.

Nutrition

  • Serving Size: 16
  • Calories: 50
  • Sugar: 12
  • Sodium: 1
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 13
  • Protein: 1
  • Cholesterol: 0

Freekeh with Black Beans and Avocado Dressing

In the quest to be the best dietitian I can be, I have been working diligently to incorporate more, “new” whole grains into my (and my family, friends’ and clients’) recipes. I have to admit, for a while I was stuck on quinoa. It’s simple and versatile…it was a love affair for sure. That love affair continues, but I am opening my mind to new, wonderful grains like freekeh. It’s just as easy to cook and just as easy to love. In fact, it’s a lovely platform for this freekeh with black beans and avocado dressing recipe.

Read more and get the recipe on The Cutting Board!

Homemade Marinara Sauce – Recipe Redux

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Pizza and pasta are staples in my house. You can safely assume then, that I’ve purchased more than my fair share of jarred marinara sauce. Blown away by the cost of a jar of organic pasta sauce, I decided there was no reason I couldn’t make my own. So after some trial and error, I was finally able to come up with one that I really liked and it’s been a staple in my kitchen ever since.

This month’s Recipe Redux theme invited us to share our recipe for something that we once purchased, but now make from scratch. I am happy to share this marinara recipe, a healthy, low-sodium alternative to the jarred stuff. Don’t worry if you can’t eat it all at once, it freezes amazingly and also makes the perfect gift.

 

Simple ingredients are the key to this marinara.

Simple ingredients are the key to this marinara.

 

Peppers, onions and garlic add layers of flavor!

Peppers, onions and garlic add the right touch of sweetness and complexity.

 

Bay leaf is a perfect, flavorful addition.

Bay leaf is a perfect, flavorful addition.

 

This marinara can be blended right in the pan, but be careful with the hot liquids!

This marinara can be blended right in the pan, but be careful with the hot liquids!

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Homemade Marinara


  • Author: Sara Haas

Description

A simple homemade tomato sauce that’s perfect for pizza or tossed with pasta.


Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 red (or yellow) bell pepper, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, minced
  • 1 tablespoon tomato paste
  • 1 can (28 ounces) diced tomatoes
  • 1/4 cup water
  • 2 tablespoons red wine vinegar
  • 1 teaspoons Italian seasoning
  • 1 bay leaf
  • 1 tablespoon brown sugar
  • 1/4 teaspoon sea salt

Instructions

  1. Heat the oil a deep-sided sauté pan set over medium-high heat. Once the oil is hot, add the onion and the peppers and cook, stirring frequently until vegetables are slightly tender, about 10-12 minutes. Add the garlic and cook one more minute. Add the tomato paste, stirring constantly, and cook for 3 more minutes. Add the diced tomatoes (entire can with juices), water and vinegar. Stir, scraping the bottom of the pan to lift off any of the brown bits stuck to the pan. Add the Italian seasoning, bay leaf and brown sugar and bring to a boil. Reduce the heat to a simmer, cover and cook for 30 minutes and up to 1 hour.
  2. Remove the bay leaf and add the salt. Using an immersion blender, carefully puree the mixture until smooth. Alternatively, work in batches using a blender or food processor for pureeing, exercising caution with the hot mixture (follow manufacturer’s instructions for pureeing hot or warm ingredients).
  3. Use immediately or allow to cool then refrigerate or freeze.

Notes

  • This recipe makes about 4 1/2 to 5 cups of marinara.

Nutrition

  • Calories: 402
  • Sugar: 35
  • Sodium: 1325
  • Fat: 15
  • Saturated Fat: 2
  • Unsaturated Fat: 12
  • Trans Fat: 0
  • Carbohydrates: 66
  • Protein: 9
  • Cholesterol: 0

 


Breakfast Fuel: Top Trainer’s Reveal Their Favorites

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Smoothies are a great way to get nutrition when mornings are busy!

 

Being a personal trainer is no easy job. Demanding schedules and clients can make eating a good breakfast a challenge. Although you may not be a trainer, your busy schedule and desire for results in the gym align you with their needs in the morning.

I reached out to a variety of trainers to ask them about their go-to morning meal. Their answers revealed a unique look at the foods they find worthy of fueling their mornings. Here’s what they had to say along with some easy ways to add nutrition to your breakfast regimen. Click here to read more about it on Stack.com!

Bacon, Lettuce and Turkey Wraps with Chive Aioli

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When did a sandwich become a wrap and who had that brilliant idea? More importantly, why didn’t I come up with it? Joking aside, I love the idea of wraps. How many times have you picked up a sandwich only to have all the ingredients fall out of it? Or the mustard or pickle juice ends up all over your hands? With a wrap, you never have to worry about those things.

Want the recipe? Check out my latest blog post on thecuttingboard.org for my Bacon, Lettuce and Turkey Wraps with Chive Aioli Recipe.