Onion Burger

Some of you have been asking on my instagram about how I make my onion burger. Fear not! I’ll show you how!

Ingredients:

  • Sliced red onion (I usually use 40-50g)
  • Ground beef (I use 96/4)
  • Burger seasoning (sometimes I use this one)

Slice your red onion into circles while your pan (I use a non-stick pan but still spray it with non-stick cooking spray JUST in case) heats up to medium heat – it gets pretty hot. Cook your onion until it gets caramelized and soft and wonderful. While this is cooking, get your ground beef. Massage the seasoning into the burger. Once your onion looks good, take the beef, roll into a ball, and SMASH on top of the onion (note: your pan should still be at the same heat).

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Let your burger cook for a few minutes (I’ve never timed this). I like to take some of the onion and press it into the meat, as you see in the photo above. Then flip once your burger is halfway cooked through. Once you flip it, smash it down so the juices can pour out. Let it cook cook cook until it’s at your desired done-ness!

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Asian Stir-Fry

I bought Miracle Rice from iHerb (KNN401 gets you $5-10 off your order), and when my good friend Ali had it, she made a stir fry with veggies and tofu (Kim’s stir fry also looked bomb when she used it!). I’ve never made tofu but a quick google search helped guide me. It was a great go of it all!! The Miracle Rice is tasteless, to be blunt, but it picks up the flavors of what it’s with nicely. It also was a decent rice sub so that I could have a butt-load of veggies with it without racking up my carbs!

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Ingredients:

  • 1 bag of Miracle Rice
  • 85g (1) carrots
  • 50g (1/2) leeks
  • 70g frozen super sweet corn
  • 4oz Extra Firm Tofu
  • 40g (~2 handfuls) kale
  • 50g frozen sweet peas
  • 70g (2 medium) mushrooms
  • 46g liquid egg whites
  • McCormick asian seasoning
  • Bragg’s liquid aminos (also from iHerb)
  • Liquid smoke

Okay, this took some time. First dry off your tofu – the drier when going in the pan, the better! While you’re doing this, you can rinse off your smelly Miracle Rice in a strainer – rinse, rinse, rinse! And plug your nose. Let that dry (the bag says to dry it, but I threw it in a stir fry. So I just let it sit; whatever.) Throw the frozen veggies in the pan to start cooking while you chop your other veggies. Throw those in the pan. Let them cook – mix them periodically so they all cook. I sprayed mine with Bragg’s liquid amines and sprinkled some McCormick Asian seasoning on them. For the tofu: brush with liquid smoke (some people marinade, but I thought this was great!). Get your pan hot – I put it a bit past medium. Chop your tofu into thin slices (I made mine small cubes – either works). Lay them down to cook. Once the side that is face down is browned and a bit crispy, then flip. Once the other side is brown/crispy, then it’s allllll done! When my veggies were nearly done, I threw the Miracle Rice in for a few minutes to cook with it. I also gave it a few more sprays of Bragg’s so the Rice could soak it up. Once it was all done, I threw it on a plate and topped with some sriracha!

Cheddar Chicken Burger

I love burgers. And I love cheese. I figured…why not combine ’em both?! Decided to go with ground chicken because that’s what I had in my fridge

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Ingredients:

  • 112g (4oz) extra lean ground chicken breast
  • 15g fat free mild cheddar cheese
  • Trader Joe’s 21 Seasoning Salute

I mixed all of the ingredients in a bowl (I just used pinches of each seasoning), then formed my patty. I cooked on the stove in a covered pan, flipped halfway through, then took it off when it was at my desired done-ness. I sandwiched my patty between 2 sliced of Butternut Ultra-Soft Whole Grain White Bread with Trader Joe’s Bold & Smoky Kansas City Style Barbecue Sauce.

Macros (burger): 144 calories, 2g carbs, 2g fat, 28g protein, 0g fiber

Chicken Meatballs

I have been wanting to make some kind of meatball. When I went to the store yesterday, I spotted ground chicken at the last minute and knew that’s what I wanted to experiment with! So the experimenting began…

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Ingredients:

  • 4oz ground chicken (I used extra lean)
  • Diced raw onion (43g)
  • 20-30g liquid egg whites
  • 8g oat bran
  • Salt, pepper, onion powder, garlic powder
  • Sambal Oelek

Preheat oven to 350F. Combine all of the ingredients above in a bowl. You can use a spoon or fork to combine or get down and dirty with your hands! Grease a muffin tin with nonstick cooking spray then put the mixture in the pan– mine made 3. Cook for approximately 25 minutes or until cooked through.

Macros (whole recipe): 183 calories, 10g carbs, 1.5g fats, 27g protein, 2g fiber

Creamy Broccoli/Cauliflower Mac & Cheese

Mac & Cheese is such a nostalgic dish. Reminds me of my childhood! But sometimes you just want to throw some veggies in to get those micronutrients in, right? So I created this! It’s based off of a recipe by Chocolate-Covered Katie that my ex-roommate showed me once!

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Ingredients (sauce):

  • 100g broccoli or cauliflower
  • 1/2 cup unsweetened almond milk
  • 12-16g (1/4c) nutritional yeast flakes
  • A few sprays of Bragg’s liquid aminos (bought on iHerb: KNN401 for 10% off)
  • 5g (1 serving) honey mustard

Bring all of the ingredients (except the honey mustard) to a boil. Once boiling, cover pan and bring the flame down to a simmer. Simmer for ~15 minutes, or until the broccoli falls apart when you touch it. Once the broccoli is soft enough, blend your ingredients + honey mustard until smooth. Take the sauce out and mix with your favorite noodles (or my friend Kelly likes to use spaghetti squash). You can either eat it as is, or put all of that in a greased dish and bake at 425F until the top has a nice crisp on it. Turn down the heat to 325F, add cheese, and bake until the cheese is gooey. Voila!