Hearty Vegetarian Breakfast Hash

Here's a recipe that is very easy and so quick to prepare!

Ingredients

2 veggie burger patties, cooked

2 large potatoes, cooked and rough cut 

1/2 of 1 onion, chopped

1 small bunch of green onions

1 yellow bell pepper, chopped

1 red bell pepper, chopped

1 T soy sauce

1 T olive oil

Chili powder, salt, pepper, and garlic to taste

1. Cook veggie patties and potatoes. I use a George Foreman grill for the patties (I use Trader Joe's brand, but any brand will do!) because it makes them kinda crispy. Cut or tear into pieces.

Toss the potatoes in the microwave until they are cooked through. Let them cool enough to handle comfortably, then chop into bite-sized pieces.

Add olive oil to a hot pan, coat the bottom, and add patties pieces and potatoes.

 2.  Add all onions and bell peppers. Season with soy sauce and spices.

 3. Saute.

 4. Dish will be ready when the potatoes are browned on the sides. Serve hot!

Turkey Taco Soup

Taco soup is typically made with ground beef, which can be high in fat and cholesterol. This recipe uses ground turkey instead. I always use www.nutritiondata.com to help me estimate the nutritional value of the ingredients I choose. Ground beef: http://nutritiondata.self.com/facts/beef-products/6206/2

Ground turkey: http://nutritiondata.self.com/facts/poultry-products/932/2

Not an exact comparison, but 3oz of cooked beef (80/20 mix) has 15g (6g saturated) of fat and 231 calories, while 4oz of cooked turkey has 11g (3g saturated) of fat and 193 calories. 

Ingredients

1lb ground turkey

2 ears fresh corn

2 tomatoes

1 can fire roasted tomatoes with green chilies

1 carton broth

1 onion

Salt, pepper, cumin, chili powder, and garlic to taste

Optional ingredients for topping: avocado, light sour cream, reduced fat cheese, baked tortilla strips

  

1. Brown 1lb of ground turkey and season as desired with garlic, cumin, chili powder, salt and pepper. 

 2. Fresh corn makes a big difference in taste and adds a nice crunch to the meal. Use a knife to remove kernels from the cob.

 3. Add corn and 1 onion, chopped.

 4. Add fresh tomatoes and roasted tomatoes with green chilies. You can use any brand, but I prefer Trader Joe's because they  use BPA free cans. Add 1 carton of broth, either chicken or vegetable will work well.

 5. Let it simmer for 20-30 minutes so the flavors can properly infuse.

6. Serve with chopped cilantro, avocado pieces, some light sour cream, and reduced fat cheese. I tend to buy cheese that is made with 2% milk so the fat content is lower.