Courtesy of Jim Perko
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Pancakes for breakfast and a turkey sandwich for lunch—these two classic American meals are enjoyed every day by adults and children all over the country. Here's a healthy twist that combines both popular dishes: Western Turkey Cakes.
You can whip up these healthy turkey cakes in three easy steps, with just four ingredients, excluding oil and seasonings. In addition to being low sodium,
gluten-free, dairy-free and soy-free, this recipe is a source of 100 percent natural ingredients that are perfect for
clean eaters.
And for those looking to lose a few pounds, here’s an even better reason to make a few of these savory turkey cakes: They’re only 80 calories and are loaded with 13 grams of protein.
Research shows that an adequate protein intake is essential for regulating body weight. Eating protein enhances satiety, thermogenesis (when the body produces heat and increases energy output), energy efficiency and body fat composition. Consuming lean animal protein, such as 99 percent lean ground turkey, has been found to increase diet-induced thermogenesis by 20-30 percent. Additional studies have shown that individuals who are obese have better weight loss success when eating higher amounts of protein, compared to low protein consumption—all the more reason to start flipping those cakes!
These delectable cakes make a great addition to any meal of the day. They are great as is or you can put them in a sandwich, wrap or open-face on a sprouted whole grain tortilla with fresh salsa on top. And the best part is you can easily morph this into endless variations by adding cooked legumes, hot chili peppers, fresh arugula or spinach, chives,
ramps, leeks, and—well, you get the idea. The variations are endless.
So
bring out the chef in you and try making a big batch for dinner and enjoy the leftovers for breakfast or lunch.
Western Turkey Cakes
Ingredients:
2 egg whites, 1 yolk
¼ pound 99% lean ground turkey
¼ teaspoon salt
1/8 teaspoon black pepper
1 tablespoon green pepper, small dice (optional)
1 tablespoon onion, small dice (optional)
1 teaspoon extra virgin olive oil
Directions:
In small bowl, whisk eggs until frothy. Add ground turkey. Continue to whisk until eggs and turkey are combined and well blended. Season with salt and pepper. Add green pepper and onion if desiered, whisking until thoroughly mixed.Heat a 10-inch non-stick skillet and add extra virgin olive oil to it. When pan is hot, add quarter cup amounts of mixture and sauté until golden brown on each side.
Brigid Titgemeier, nutrition assistant at the Cleveland Clinic Wellness Institute, contributed to this article.
Link to original:
Savory Pancakes Under 80 Calories
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