Confetti Turkey Burgers

Fire up the grill! It’s time to make Confetti Turkey Burgers. Learn how to keep a turkey burger juicy and the pros and cons of different kinds of grills.

holding up burger on a sesame seed bun with lettuce and tomato in a brown wrapper

It’s officially grilling season! Grilling is a healthy cooking technique. This cooking method exposes food to direct heat, leaving grilled food evenly charred on the outside and juicy in the inside. It is also a lower-fat cooking method because the fat will drip from the grill grates. Grilling can be for meats, vegetables, and fruit. Have you ever had grilled pineapple? It’s delicious!

burger with lettuce and tomato on a sesame seed bun

So often I hear complaints that turkey burgers are dry and chewy because they are very lean. Indeed, ground turkey breast is very lean with only 1% fat. Knowing that, how can we add more flavors, more moisture, and even stretch your dollar? Veggies!

Finely chopping veggies and incorporating them into the ground turkey will help keep the burger moist and tender. When cooked the water content from the vegetables is released, leaving you with a juicy burger.

Plus, by bulking up the ground turkey with veggies, it creates more burger patties, significantly stretching your dollar. One pound of ground meat often serves four, but with adding veggies it stretches it to six servings.

open-faced burger on a sesame seed bun with lettuce and tomato in a brown wrapper

holding up burger on a sesame seed bun with lettuce and tomato in a brown wrapper

The Difference Between Charcoal and Gas Grills

Charcoal Grills

They provide a more distinct smoky flavor along with that amazing backyard aroma. It’s such a tease when I’m running through the neighborhood and all I smell are my neighbors grilling. Scented wood chips or charcoal will bring the additional flavor. However, charcoal can be a little messy and sometimes tricky to regulate the temperature

Gas Grills

Just turn on a switch and your gas grill is fired up and ready to go. You are able to easily regulate the temperature and often gas grills have different settings that you can easily regulate areas of the grill at different temperatures. You won’t really get that smoky flavor, but you are able to cook various items on the grill at the same.

burger in parchment paper

I call these confetti burgers because there are flecks of colors throughout the burger patty. The key is finely chopping vegetables so they evenly disperse throughout the patty. Play around with different veggies that you like. I always aim to add at least three different colors into the mix.

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open-faced turkey burger on a wooden board

Confetti Turkey Burgers

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: dinner
  • Cuisine: American

Description

The best turkey burgers! The secret to preventing the burgers from drying out is the added veggies!


Scale

Ingredients

  • 1 medium red bell pepper, finely chopped
  • 1 red onion, finely chopped
  • 2 cups spinach, finely chopped
  • 1 pound ground turkey breast
  • ½ cup feta cheese, crumbled
  • ½ cup ground flaxseed
  • 1 egg
  • ⅛ tsp salt
  • ⅛ tsp pepper

Instructions

  1. Preheat grill. Prep all the vegetables, and set aside in a bowl.
  2. Add the ground turkey, feta cheese, flaxseed, egg, salt, and pepper.
  3. Mix together until all ingredients are incorporated together. Form into 6 patties.
  4. Grill each side for about 5-7 minutes (or bake in the oven at 350 degrees for 15 minutes), or until internal temperature reaches 165 degrees F.
  5. Put on top of a whole wheat bun and with your favorite healthy toppings.

Keywords: turkey burger, burger, dinner

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Why I gave up running for a month – Intuitive Movement

Breaking out of my comfort zone and getting a little more personal here on the blog. Hoping to start sharing a little more of me on here in between recipes!
Running and I have a love/hate relationship. Taking a break from running for a full month really opened my eyes to intuitive movement.
Intuitive Movement via RDelicious Kitchen @RD_Kitchen
Growing up I hated doing training runs for sports. I could run all day on the field, but when I was told to just go for a training run, I felt like I was carrying bricks on my feet and mentally I hated counting down the miles and minutes to go on a run.
When my team sports came to an end, I need something to keep me motivated so I signed up for a 5k. This is when I started loving running. Signing up for a race gave me a challenge. I followed a training schedule to keep me on track. 5k’s turned to 10k’s then half marathons. I became the cardio queen.
Intuitive Movement via RDelicious Kitchen @RD_Kitchen
I was burned out. I haven’t signed up for a race in a year and my runs have been sporadic.

Early August I had planned to go for a run in the park and honestly was dreading it. I just didn’t feel like running. I know physically right I am not in the running condition I used to be in and mentally I know it would cause me to feel frustrated if I wasn’t able to run the distance and pace I was aiming for. But THAT’S OKAY! Instead of feeling defeated and not exercising at all, I popped on my headphones and listened to one of my new favorite podcasts, Food Psych, and this episode featuring the awesome Kylie Mitchell.
Intuitive Movement via RDelicious Kitchen @RD_Kitchen
If you never listened to Food Psych before, it’s a podcast about intuitive eating and breaking away from diet culture. As I listened to the podcast as I was walking along a trail on a beautiful summer afternoon and a light bulb went on in my head when Kylie mentioned intuitive movement.

I light bulb turned on in my head. Why was I trying to force myself to run? My mind and body were obviously trying to tell me something. This month, I took a break from running completely and was active in other ways.

Exercise is a celebration of what your body can do via RDelicious Kitchen @RD_Kitchen
I changed my membership at the gym to include classes and been trying out different ones which has been fun! I enjoy being surrounded by others. Running alone can be soothing, but also very isolating. I was excited to check out the gym schedule each week to try new classes.
Intuitive Movement via RDelicious Kitchen @RD_Kitchen

Instead of running:

I took spin classes.
I’ve been going for long walks listening to podcasts.
Intuitive Movement via RDelicious Kitchen @RD_Kitchen
I’ve done some YouTube yoga videos and no equipment workouts in the comfort of my own apartment.
I took some weight training classes and felt muscles that I haven’t felt feeling worked or challenged in awhile.
Adrian and I went on a mini vacation, which was filled with active activities like hiking and kayaking.
Intuitive Movement via RDelicious Kitchen @RD_Kitchen
Intuitive Movement via RDelicious Kitchen @RD_Kitchen
Honestly, I exercised more this month and I felt great. The old me would have been telling myself that I should be going for a run. I should run 5 miles today. I should aim to maintain a certain pace. But that’s not what I wanted. I want to move my body in a way makes me feel great physically and mentally. Exercise is a celebration of what your body can do.
Will I run again? Probably, but I’ve learned a lot about myself and the joy of intuitive movement this month.

What movement makes you happy?

RDelicious Kitchen @RD_Kitchen

Sautéed Brussels Sprouts with Apples and Chicken Sausage

I feel like poor Brussels sprouts have always had bad reputation. Don’t turn up your nose to nutritious Brussel sprouts. Cook them in flavorful ways like these Sautéed Brussels Sprouts with Apples and Chicken Sausage.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenGrowing up did your parents tell you to “eat your Brussel sprouts!”? Some still cringe when they hear that. I would guess 9/10 times those people were eating boring, unflavored, under seasoned sprouts.
I find that with many vegetables. Try cooking veggies in a variety of cooking methods and season in different ways. I showcased this idea in a cooking class once, where we cooked cauliflower in 4 different ways: steaming, boiling, roasting, and mashing with a variety of spices and herbs. It was interesting to hear everyone’s views of which method they preferred. Just because you don’t like a vegetable one way, doesn’t mean you won’t like in another way.

Don’t count out Brussels sprouts just yet, until you try this Sautéed Brussels Sprouts with Apples and Chicken Sausage recipe!
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenBrussels sprouts are part of the Brassica family of vegetables, which also includes cabbage, broccoli, kale, and collard greens. They are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenWhat is your favorite way to enjoy Brussels sprouts?

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Sautéed Brussels Sprouts with Apples and Chicken Sausage in a white bowl

Sautéed Brussels Sprouts with Apples and Chicken Sausage

  • Author: Julie @ RDelicious Kitchen

Scale

Ingredients

  • 1 1/2 tablespoons olive oil, divided
  • 1 package garlic chicken sausage (6 links)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 pound Brussels sprouts, shaved with a food processor or roughly chopped
  • 2 tablespoons apple cider vinegar
  • 1 honeycrisp apple, julienne
  • salt and pepper, to taste

Instructions

  1. Slice the chicken sausage on a bias (or simply on an angle). In a large pan, heat 1/2 tablespoon olive oil and cook chicken sausage. Remove from pan and set aside.
  2. Add remaining olive oil in the pan and sauté onions and garlic until caramelized. Add shredded Brussels sprouts and cook for an additional 2-3 minutes or until desired doneness. Add apple cider vinegar and cook for an additional minute.
  3. Add apple slices and cook until just warmed through. Add the chicken sausage back in and toss until combined. Season with salt and pepper, to taste.

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Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @rd_kitchen

Peanut Butter Chocolate Chip (Chickpea) Cookies

Baking in the kitchen brings back so many great memories. Growing up, my favorite recipe I would make with my mom is chocolate chip cookies. Over the years I’ve been tweaking that original recipe and have come up with a few alternatives over the years. My latest creation are these Peanut Butter Chocolate Chip (Chickpea) Cookies.
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies Do you have a favorite family recipe? My mom’s classic chocolate chip cookie recipe is a tried and true recipe in our family. The recipe is typed up on (note: from a typewriter) paper is all torn and there are food spills and stains all over it. That’s what makes it so nostalgic.
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies These cookies are always made when guests are over for any holiday or celebration. It has become a dessert staple in our house. But they are not the healthiest (hello butter-flavored shortening and sugar!). I’m all for sweets in treats in moderation, but it’s fun to recreate a classic with a healthier twist.

Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies Beans have been sneaking into more and more baked goods lately because 1) it can help reduce the amount of flour 2) beans can add a boost of protein and fiber. I used chickpeas since they have a very neutral taste and they match the color of chocolate chip cookies best.

Of course, I had to add peanut butter because peanut butter and chocolate is my favorite combo. And just for fun, I added some chia seeds. I really enjoy the added texture it gives to these cookies.
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies These cookies are a little more dense than your typical chocolate chip cookies. Whip up a batch of these when you are looking for a little treat midweek.

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chocolate peanut butter chickpea cookies with a bite on a glass of milk

Peanut Butter Chocolate Chip (Chickpea) Chia Cookies

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 12
  • Total Time: 27 minutes
  • Yield: 15 1x

Scale

Ingredients

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 cup whole wheat pastry flour
  • 1/4 cup chia seeds
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup peanut butter
  • 1/4 cup brown sugar
  • 1/4 cup unsweetened applesauce
  • 1 tbsp vanilla extract
  • 2 eggs
  • 1/2 cup chocolate chips

Instructions

  1. Preheat the oven to 375 degrees. Spray 2 large baking sheets with cooking spray or parchment paper.
  2. In a food processor, puree the chickpeas until smooth, set aside.
  3. In a medium sized bowl, mix together the whole wheat pastry flour, chia seeds, baking soda, and salt. Set aside.
  4. In a large bowl, beat together the peanut butter, brown sugar, and applesauce until smooth. Add in the chickpeas, vanilla extract, and eggs. Beat until smooth.
  5. Slowly mix in the dry ingredients with a spatula until just combined. Mix in the chocolate chips. (Batter will be thick)
  6. Scoop the cookie dough batter (about 2 ounces each) onto the prepared baking sheets about 1 inch apart. Bake 10-12 minutes, until golden brown. Transfer the cookies to a wire rack to completely cool.

Keywords: cookie, chocolate chip cookie, chia seeds, healthy dessert, dessert, chickpeas

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of julieharringtonrd.com
Peanut Butter Chocolate Chip (Chickpea) Chia Cookies - A healthy twist to a classic - Peanut Butter Chocolate Chip (Chickpea) Cookies

Very Berry Smoothie Bowl

This Very Berry Smoothie Bowl is berry good! With protein and tons of juicy berries, you’ll feel energized all morning. 

Very Berry Smoothie Bowl via RDelicious Kitchen @rdkitchenDisclosure: This is my recipes for Welch’s Recipe Contest. I am eligible to win prizes. I was not compensated for my time.

It’s hot and humid here in New Jersey. I am not complaining. After this long winter, I’ll take any warm weather, humidity and all.

I just started officially training this week for a 10k coming up this summer. My last race was April of last year, so I need to get back into my training groove. I’ve been running, but not really structured from week to week. With this added humidity, I’ve had some pretty sweaty runs and craving anything refreshing after, while getting in some post run fuel.

I’ve been loving smoothies, but I end up drinking them so fast without even really getting to enjoy them. This Very Berry Smoothie Bowl, is thicker that is better to eat with a spoon rather than through a straw. It will help slow you down and enjoy all the wonderful flavors, plus, you get to put on whatever fun toppings you like!

Very Berry Smoothie Bowl via RDelicious Kitchen @rdkitchen

This Very Berry Smoothie Bowl has a little extra twist by adding 100% Welch’s grape juice. While adding a boost of fruity flavor, it also brings along many health benefits.

Welch’s and their team of Nutrition Experts can help explain why concord grapes, just like in Welch’s 100% grape juice can help with maintaining a healthy lifestyle.

Colorful fruits and vegetables offer essential vitamins, minerals and beneficial plant nutrients, like polyphenols. And, while it’s certainly important to eat a rainbow of produce, it’s worth paying attention to the purples and blues.

welchs_juicevswine-infographic-v5(source)

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Very Berry Smoothie Bowl on a tan napkin with blue spoon

Very Berry Smoothie Bowl

  • Author: Julie @ RDelicious Kitchen
  • Yield: 1 1x
  • Category: Breakfast

Description

This Very Berry Smoothie Bowl is pure berry good! With protein and tons of juicy berries, you’ll feel energized all morning.


Scale

Ingredients

  • 1/4 cup raspberries
  • 1/4 cup blueberries
  • 1/2 banana
  • 1 cup vanilla Greek yogurt
  • 1/2 cup Welch’s 100% grape juice
  • 1 tbsp chia seeds
  • (optional) ice
  • Toppings: additional banana slices, raspberries, blueberries, chia seeds or coconut, sliced almonds, etc.

Instructions

  1. In a blender, combine the raspberries, blueberries, banana, vanilla Greek yogurt, 100% grape juice, chia seeds, and ice (if using). Purée until smooth, about 1 minute.
  2. The smoothie should be thick, so if needed, add more ice until desired consistency is reached. Pour into a bowl and top with your favorite toppings.

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Double Chocolate Zucchini Muffins

What do you do when you have an over abundance of zucchini and don’t know what to do with it all? … Make muffins!! Double chocolate zucchini muffins that is.
double chocolate zucchini muffins 3
Two of my biggest nutrition tips for making healthy choices regarding muffins:

1. Make them yourself from scratch

2. Keep the size in check

double chocolate zucchini muffins 2
1. When you make your own muffins, you know exactly what is going in your recipe. Don’t like how much sugar the recipe calls for, simply trim the amount or use healthier swaps like pure maple syrup.
2. I always opt for the traditional size muffin tin when I am baking. Even though I am always trying to make my baked good recipes a little lighter, they aren’t a substitute for a whole meal.
For example, many grab breakfast on the go going to work in the morning. Maybe they pick up a coffee and a reduced fat blueberry muffin. One may think deciding on the reduced fat is a healthier choice, but let’s see how that measures out. Below is an example of a reduced fat blueberry muffin from a popular chain restaurant:

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Just by looking at the nutrition facts, it looks like a cupcake in disguise. 410 calories!? 40 grams of sugar !? 26% of the daily value of sodium!? 10 grams of total fat!?

Scroll down a little and look at the ingredients from the muffins I made. Now scroll back up and look at the ingredients in that muffin? Have you even heard of half of those ingredients before? I’m thinking my muffins win!

double chocolate zucchini muffins 1

Real food. Real ingredients. (while sneaking in some vegetables!)
Pair one of these muffins with a glass of milk and a piece of fruit for a balance way to start your day! (instead of a giant sugar bomb!)

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double chocolate zucchini muffins in a muffin tin

Double Chocolate Zucchini Muffins

  • Author: Julie @ RDelicious Kitchen
  • Yield: 12 1x

Scale

Ingredients

  • 1 cup oat flour
  • 1/2 cup unsweetened cocoa powder
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1/4 tsp baking powder
  • 1/3 cup coconut oil (melted then cooled – make sure it’s not hot!)
  • 1/3 cup maple syrup
  • 4 egg whites
  • 1 tsp vanilla
  • 2 cups grated zucchini
  • 3/4 cup chocolate chips

Instructions

  1. Preheat the oven to 350 degrees. Line a 12-cup muffin tin with muffin liners or grease with cooking spray.
  2. In a bowl combine the oat flour, cocoa, salt, baking soda, and baking powder. Set aside.
  3. In another bowl, whisk together the coconut oil, maple syrup, eggs and vanilla.
  4. Slowly incorporate the dry ingredients into the wet ingredients.
  5. Using a few paper towels or a cloth wring out excess moisture from the zucchini. Fold in the zucchini and chocolate chips (save some to add on top) until just combined.
  6. Fill each muffin tin and sprinkle a few chocolate chips on top.
  7. Bake for 18-20 minutes. Let cool for at least 5 minutes before removing from the pan. Store in an airtight container.

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In Good Health,
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Spinach & Feta Turkey Burger

It’s that time of month for the Recipe ReDux theme recipe! What were all the Recipe Redux-ers up to this month?
A Play on Patties: While St. Patty’s Day will be over by the time The Recipe ReDux rolls around this month, we’re celebrating the ‘patty’ all month long. We’ve seen images of stacked patties go crazy on food photo sharing sites like HealthyAperture.com; so stack ‘em up! Think healthy tuna burgers, potato patties, or veggie stacks.

Honestly, right now I have been so busy, I just remembered tonight about Recipe ReDux. It’s quite alright because I has just the ingredients I needed to whip up a tasty “patty”.

turkey burger RD1.jpg

 
 

Spinach & Feta Turkey Burger

Makes 4 patties

 

Ingredients:
1 pound ground turkey breast
2 cups spinach, chopped
1/3 cup feta cheese
1/3 cup panko
1 egg
salt & pepper

Directions:

1. Preheat the oven to 350 degrees F.

2. In a large bowl, combine the turkey, spinach, feta cheese, panko, egg, salt, & pepper until all ingredients are distributed throughout the turkey.

3. Form turkey into 6 patties.

4. Spray a large pan with cooking spray and put over medium-high heat. Add the turkey burgers to the pan to sear both sides. Transfer the burgers to a baking sheet and cook in the oven for another 5-10 minutes until cooked through.

5. Assemble you burger on a whole wheat bun and healthy toppings.

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(nutrition facts based on calorie count)

 

Enjoy!

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Look what the other Recipe ReDux members made this month:



"BLT" Stuffed Chicken

This recipe is for all the bacon lovers out there. I personally do not like bacon. (I know.. the honorrrr!!) One of my clients I cook for is a big bacon lover, so I decided to incorporate into a dinner instead of just adding it to the side to a morning breakfast platter. Everything in moderation right?

BLT chicken RD1.jpg

Tired of plain baked chicken? Spruce it up BLT style.

 
 

“BLT” Stuffed Chicken

Makes 4 servings

 

Ingredients:
2 large (8 oz) chicken breasts

4 pieces bacon
3 cups spinach
1 cup tomato, diced
1/4 cup onion, diced
pepper
Directions:

1. Preheat the oven to 350 degrees.

2. Slice both chicken breast in the middle, not all the way through, to make a pocket for the filling. Sprinkle the inside with pepper.

3. Dice 2 pieces of the bacon. Over medium heat cook the bacon until crispy. Remove the bacon and set aside on a piece of paper towel to soak some of the fat.

4. In the same pan, add the onion, and cook until translucent. Then add the tomatoes and spinach until spinach has wilted. Add the bacon back in and toss together to incorporate.

5. Take the bacon, spinach mixture and stuff it into the chicken. With the remaining bacon, wrap wrap it around the stuffed bacon to hold it together. Sprinkle with pepper.

6. Bake in the oven for about 10 minutes, until chicken is cooked through and bacon is crisp.


BLT chicken RD2.jpg

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(nutrition facts based on calorie count – 1/2 stuffed chicken breast)

 

Enjoy!

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Whole Wheat Pizza with Veggies and Feta

Growing up, every Friday night was pizza night. I kept that tradition going even when I went off to college. My roommates and I would make pizza together with all different topping combos. My favorite is topping pizza with a variety of veggies! I was excited for this month’s Recipe ReDux theme of Pizza Party! I made this pizza Friday night with my boyfriend. It’s safe to say that is pizza is awesome considering it was devoured.


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Try this simple recipe for a healthy whole wheat pizza crust! Top your pizza with this healthy combo or create a new version with your favorite pizza toppings.


WW pizza RD1.jpg

Whole Wheat Pizza with Veggies and Feta

Makes 1 medium pizza, 8 slices

 

Ingredients:

Whole Wheat Pizza Crust:
2 1/2 cups whole wheat flour
1 packet yeast
3/4 tsp salt
1 cup warm water
1 tbsp olive oil
1 tbsp sugar
 
Pizza Toppings:
1 tbsp olive oil
1 tbsp garlic, minced
1 cup part skim mozzarella cheese
2 cups spinach, roughly chopped
1 cup mushrooms, sliced
1/2 cup red onion. sliced
3/4 cup sliced plum tomatoes
1/2 cup feta cheese

 
Directions:

1. Combine yeast, water, and 1 tsp sugar. Set aside and let sit for 5 minutes

2. In a stand mixer combine, 2 cups flour, salt, the rest of the sugar. Make a well in center and add the olive oil and yeast mixture.

3. Using the paddle on the stand mixer, mix ingredients until just combined. Then, switch to the dough hook and work for the dough for another 4-5 minutes. Add the remaining flour slowly until combined and until the dough starts to pull away from the side of the bowl.

4. Transfer the dough to a bowl lightly greased with cooking spray. Cover lightly with plastic wrap. Let the dough rise for about 45 minutes to 1 hour (dough should double in size).

5. Once the dough has risen, punch down the center of the dough. Lightly flour the pizza stone. Roll out the dough evenly. Let it rest for 10 minutes. Preheat the oven to 500 degrees F.

6. Brush the dough with olive oil and garlic. Start assembling the toppings with half the mozzarella cheese, spinach, mushrooms, onion, remaining mozzarella cheese, feta cheese, and tomato.

7. Put the pizza in the oven and lower the temperature to 425 degrees F. Bake for about 15 minutes or until crust is golden brown and cheese has melted.


WW pizza RD4.jpg

 

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Look at those layers of toppings!

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(nutrition facts based on calorie count – per slice)

 

 

Enjoy!

 Check out the other Recipe ReDux Pizza Party posts:




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Mini Egg White Frittatas

Busy mornings, when I’m running short on time, breakfast needs to be quick but filling to power through the morning. Personally on busy mornings, I don’t make eggs because a) I’m short on time b) I don’t feel like dirtying a pan. I found a simple solution to enjoy eggs for busy mornings. These make-ahead mini egg white frittatas are so simple to make and breakfast is ready to go all week. This recipe is so versatile. Add whatever veggies you like!


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Start your morning out healthy! Pair these mini egg white frittatas with some fruit and toast for a balanced breakfast.

 
 

Mini Egg White Frittatas

Makes 12 servings

 

Ingredients:

3/4 cup spinach, finely diced
3/4 cup mushrooms, finely diced
1/4 cup onions, finely diced
2 1/4 cups egg whites
salt and pepper
cooking spray

 
Directions:

1. Preheat the oven to 350 degrees F. Line a muffin pan with cooking spray.

2. Fill each muffin tin with 1 tbsp spinach, 1 tbsp mushrooms, 1 tsp onions, and sprinkle with salt and pepper.

3. Pour 3 tbsp of egg whites into each muffin tin (filling the muffin tin about 3/4 full).

4. Bake in the oven for 15 minutes.

 

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(nutrition facts based on calorie count – per mini frittata)

 

 

 

Enjoy!

 


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