Healthy stuffed chicken breasts and turkey burgers

Looking for a new and nutritious way to combine your meat and veg? These two recipes bring meat and vegetables together for a delicious and nutritious result.

The nutrient-rich filling of this dish fights chronic disease and helps protect your eyesight. Here’s how you prepare it:

Preparation 20 minutes; Cooking time 35 minutes; Serves 6

Ingredients
 

• 6 skinless chicken breast fillet halves (about 750g)
• 3 ml salt
• 1 ml black pepper
• 2 ml dried basil
• 250 ml frozen spinach, thawed and squeezed dry
• 6 medium roasted red pepper halves
• 6 thin slices reduced-fat
• Jarlsberg or Swiss cheese (115 g)
• 125 ml low-fat buttermilk
• 500 ml fresh whole wheat bread crumbs

• Preheat oven to 220°C (425°F).
• Coat baking dish with non-stick cooking spray.
• Place each chicken breast between two sheets plastic wrap; pound to three millimetres thick.
• Season one side with salt, pepper and basil. Top each breast evenly with spinach, pepper and cheese, leaving a five millimetre border around the edge.
• Roll up the chicken breasts and secure with toothpicks.
• Dip chicken in buttermilk, then coat evenly with bread crumbs.
• Place, seam-side down, on the baking dish.
• Bake until chicken is cooked through and crumb coating is browned, about 35 minutes. Remove toothpicks and serve.

In each serving you get: 236 Calories, 31 g Protein, 8 g Fat (including 4 g Saturated Fat), 76 mg Cholesterol, 10 g Carbohydrates, 2 g Fibre and 518 mg Sodium.

Grated carrot is the secret ingredient that boosts both the flavour and the antioxidant power of these low-fat, low-calorie burgers. Read on for preparation steps:

Preparation: 10 minutes; Cooking time: 10 minutes; Makes 6 burgers

Ingredients
 

• 750 g lean ground turkey
• 2 medium carrots, peeled and finely shredded
• 3 scallions, finely chopped
• 30 ml low-sodium soy sauce
• 10 ml finely chopped, peeled fresh ginger
• 1 ml salt
• 1 ml black pepper

• Preheat broiler.
• Combine turkey, carrot, scallions, soy sauce, ginger, salt and pepper in a medium bowl.
• Shape into six equal patties.
• Broil burgers 10 centimetres from heat for five minutes.
• Turn over and grill just until no longer pink in the centre, or about four to five minutes.
• Place the burgers on bread rolls with lettuce and tomato, or serve on a bed of thin noodles with finely sliced pepper and scallions, and tossed with a few drops of dark sesame oil.
• Cucumber slices in rice vinegar make a refreshing side dish.

In each burger you get the following: 135 Calories, 16 g Protein, 6 g Fat (including 2 g Saturated Fat), 67 mg Cholesterol, 3 g Carbohydrates, 1 g Fibre and 498 mg Sodium.

Your meat and vegetable needs are covered in these two tasty dishes which are simple to make. Follow these steps for delicious and nutritious easy meals that will satisfy friends and family.