Kirsten Thompson, MPH, RD, CD

Food and Nutrition Counseling

Kirsten Thompson Nutrition
Seattle, WA

Recipes and Links


Black Bean Turkey Burgers with Homemade French Fries

Ingredients:

Burgers

  o    16 ounces lean ground turkey (or lean ground beef)
  o    ¾ cup low-sodium black beans
  o    ½ cup diced white onion
  o    2 teaspoons ground cumin
  o    1 teaspoon chili powder
  o    3-4 cloves crushed garlic (1 Tblsp. garlic powder)
  o    1 Tablespoon dried oregano
  o    1 teaspoon soy sauce
  o    1 teaspoon Worcestershire sauce
  o    1 Tablespoon BBQ sauce
* Opt'l- Top with avocado slices, tomato, sauteed onions and mushrooms for a gourmet taste.

Fries
  o    6-8 small red potatoes
  o    1 sprig fresh rosemary
  o    4 cloves crushed garlic
  o    2 tablespoons olive oil
  o    salt and pepper to taste

Directions:

Burgers
    1.    Mash and mix all ingredients together and form into 4 patties.

Fries
    2.    Preheat oven to 400 degrees F.
    3.    Cut potatoes into thin even slices (~1/4 inch thick)
    4.    Remove rosemary leaves from stem and chop into small pieces
    5.    Toss potatoes in olive oil, rosemary, garlic salt and pepper and bake for ~45 minutes or until done.
    6.    Toss every 15 minutes.
 
*Yields 4 servings
  

Homemade Pesto Pasta with Fresh Basil

Ingredients:

  • 3 cups fresh basil
  • 1 cup grated parmesan cheese
  • 1/3 cup extra virgin olive oil
  • 2-3 cloves garlic
  • 1/4 cup red wine
  • 8-12 oz bowtie pasta
  • 1/4 cup pine nuts
  • 1 1/2 cups cherry tomatoes (halved)

Directions:

  1. Boil pasta until al dente.
  2. Combine cheese, EVOO, garlic, basil, and wine in a food processor and blend to a smooth consistency.
  3. Fold in pesto to pasta once drained until evenly coated.
  4. Toast pine nuts @ 350 for 3-5 minutes or until golden brown and toss into pasta. Stir in tomatoes and serve.

Yields 4-6 servings

 

Kirsten Thompson Nutrition
Seattle, WA