Clean Eats, Recipes

Southwestern Style Burgers

Who doesn’t love a good grilled burger in the summer? Today I want to share a healthier ground chicken burger, but I want to give you one that will still satisfy that burger craving!

The ingredients are simple pantry staples so these burgers are quick and easy to throw together. I added a bonus recipe of a quick slaw that you can optionally make as well. And, for those leftover black beans and corn, I have a great corn and bean salsa recipe (aka Mexican Caviar) that Ill share in an upcoming post. But if you want to keep it extra simple, just throw some of the extra beans and corn into your rice bowl.

I served my burgers over rice (I’m kinda hooked on burger bowls lately), but these burgers can obviously be served on a traditional bun as well (I recommend a whole grain bun). I would recommend topping with some guacamole and a dab of salsa. Serve the slaw on the side, or as an additional burger topping. Yum!

Please share any other ideas you have for enjoying these burgers in the comment section. I love to hear new ideas!

SW style burger ingredients

THE WHAT:
1 cup cooked brown rice

BURGERS
1 lb ground chicken meat (or turkey works great too) 
1/4 cup ground flax seed  
1/2 cup black beans (If using canned, drain and rinse first)
1/3 cup corn (If using canned, drain & rinse first)
1 large minced garlic clove
1/2 teaspoon cumin
1/2 teaspoon fine sea salt
1/2 teaspoon chili powder
3 Tablespoons salsa of choice
1 avocado (Optional)

Quick Lime Slaw
Juice of 1 lime 
3 Tablespoons avocado oil (or EVOO) 
1/2 teaspoon fine sea salt 
1/4 teaspoon chili powder
1 Tablespoon chopped cilantro (optional)
1/2 head of small green cabbage finely sliced
 

THE HOW:

  1. Cook brown rice according to package directions. Use bone broth instead of water if you have any on hand.
  2. In a medium bowl add all of the burger ingredients and ‘squish’ together by hand to blend well.
  3. Press into 4-5 patties and set on plate. If you have time to let them marinate, stick the patties back in the fridge for 30 minutes (or as long as overnight). It really helps make them more flavorful, but they are good even if you throw them right on the grill.
  4. drizzle a little EVOO on each side so they do not stick to the grill.
  5. Place burger patties on a hot grill.
  6. Cook the burgers 7 minutes the first side and approximately 6 minutes the second side.  Check the internal temperature of the burgers if you are unsure, but do your best not to overcook as this will dry them out.
  7. While the burgers are grilling, add all slaw ingredients to a small bowl and toss thoroughly to fully coat the cabbage. Set aside.
  8. Once peppers cool a bit, you can peal the skin (if you like) and slice them long ways.
  9. Slice or cube your avocado.
  10. Once burgers are done, let them rest approx. 5 minutes.
  11. Assemble your burger bowl:
    • Place a 1/2 cup of cooked brown rice in the bottom of a bowl
    • Add a burger
    • Top the burger with some Quick Lime Slaw
    • Add the Mexican Caviar (if you opted to make it), or just sprinkle some of the extra beans and corn into the bowl
    • Add some avocado slices and drizzle with some salsa

Serves 4-5
ENJOY!

SW style burger bowl w salsa

Clean Eats, Recipes

Clean Energy Rice Bowl

Clean Energy Rice Bowl_blog Ok. I know I promised to post more recipes of last weeks meals, but I had a friend request this one. I threw this together one day when she was meeting me to go for a bike ride but hadn’t eaten lunch and was going to stop for fast food somewhere! What?! Fast food?! Don’t do it I said! I had leftovers from my lunch and so I threw this together for her. Apparently this super easy bowl was a big hit. For dinner this week, I grilled some tuna steaks to go with it, but the tuna is totally optional. The hard boiled egg really adds all of the protein you would need. If you are vegan (or just not an egg eater), you could easily substitute with some lentils or garbanzo beans for your protein.

I’ve read a fair amount on soaking grains before use to aid in digestion. I usually soak it 24 hours, but anything helps. Soaking rice and then rinsing can also remove some of the arsenic from your rice as most rice tends to have a fair amount of arsenic. I personally feel like it helps with my digestion, though it tends to make the rice a bit more sticky and less fluffy, which doesn’t bother me. I also try to use homemade bone broth to cook my rice in. Bone broth is one of the best ways to get calcium and other essential minerals through your food (Ill share how I make bone broth in another post). Some folks even say it helps with their joint pains. But whether you believe that or not, it certainty makes your rice taste amazing!

INGREDIENTS: 
 2 cups brown rice (soaked if you have time)
 4 cups bone broth (optional to cook rice with)
 1 large tuna steak (or 2 small)
 2 cups fresh or frozen organic broccoli 
 1 avocado
 2 eggs
 1/3 cup cilantro (approx 1 handful of leaves)

FOR THE LIME VINAIGRETTE:
 1 lime, juiced
 1 teaspoon agave nectar syrup (more if you like it sweeter)
 3 Tablespoons EVOO
 1/4 teaspoon fine sea salt

  1. Soak rice up to 24 hours.
  2. Strain water of of rice and rinse thoroughly.
  3. Cook 1 part rice to 2 parts liquid using bone broth, store bought broth, or just water. Brown rice usually takes approx 25-30 minutes after soaking.
  4. Whisk together all ingredients for the lime vinaigrette in a small bowl.
  5. Brush the vinaigrette over the tuna steaks and allow to sit while the rice is cooking. You could also marinate them over night if you plan ahead.
  6. Make your hard boiled eggs –
    • Place 2 eggs in a pot and cover with cold water.
    • Place on medium heat, allow them to come to a rolling boil, place a fitted lid on the pot and turn off heat.
    • Allow to sit for 12 minutes (could do 1-2 mins less for a softer yolk)
    • Rinse under cold water, then fill pot with ice water.
    • Once cool, peal eggs and slice.
  7. Cook your broccoli –
    • In small pot bring 1/2 cup of water to a boil and add the 2 cups of frozen broccoli & cover with lid.
    • Cook frozen broccoli 3-4 minutes until warmed through.
    • Fresh broccoli should take less time, about 2-3 minutes. Make sure not to over cook.
  8. Cube up the avocado.
  9. Finely chop the cilantro.
  10. Heat up your grill or a saute pan.
  11. Cook your tuna steaks 3 minutes per side. You want them medium rare.
  12. Allow steaks to rest 5 minutes and then flake apart meat.
When rice is ready, create your bowl(s).
For each bowl layer the following: 
* Place 1/2 - 3/4 cups brown rice in the bottom.
* Add 3/4 - 1 cup broccoli
* Add sliced hard boiled egg
* Add avocado
* Add flaked tuna steak meat
* Sprinkle with cilantro
* Drizzle with lime vinaigrette

I usually make an extra large batch of rice for the week and use it all week long. I’ve been on a rice bowl kick lately – my new thing is burger bowls. Such a healthy way to enjoy a burger. Plus burgers store and freeze well, so it makes for a quick meal if you have a few extra cooked burgers in the freezer. I just thaw a burger throw it over my extra rice from the fridge, and just cook some fresh veggies to go with. Easy.

ENJOY!
Serves 2