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Recipes

Blueberry Turkey Burgers

BT Calgary | posted Friday, Aug 7th, 2015

Now, you can have as many burgers as you’d like, guilt-free. (Which helps if you’re going to eat a bucket of fries with them.) These turkey burgers are light, lean and packed with B.C. blueberries.

Ingredients:

  • 1 lb lean ground turkey
  • 3/4 cup B.C. blueberries (fresh or frozen), roughly chopped
  • 1/4 cup chopped green onion
  • 1 large egg
  • 1 tbsp whole grain mustard
  • 1 tbsp chopped fresh parsley
  • 2 tsp chopped fresh thyme
  • 1 tsp finely minced garlic
  • 1 tsp paprika
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 2 tsp vegetable oil
  • 3 tbsp barbecue sauce
  • 4 whole grain burger buns

 

Method:

  1. Preheat barbecue to 350°F/175°C.
  2. In a large bowl, combine all ingredients except oil, barbecue sauce and buns, and divide into four 3/4-inch thick patties. Keep refrigerated until ready to cook.
  3. Grease the grill with an oiled paper towel. If cooking over stovetop, heat oil in a heavy bottom pan set over medium-high heat.
  4. Place patties on the grill (or in pan), and cook for approximately 5 to 7 minutes, or until browned. Flip over, reduce the heat to medium-low and finish cooking for another 5 to 7 minutes, or until internal temperature reaches 165°F/75°C.
  5. Brush with barbecue sauce and serve on buns with condiments as desired.
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Blueberry Mango Colada Salad

BT Calgary | posted Wednesday, Jul 15th, 2015

BLUE APPLE SALADPer Portion: 130 calories, 1g fat, 1g protein, 31g carbohydrates

Ingredients:

  • 2 cups fresh blueberries
  • 2 mangos, peeled, seeded and sliced (about 1-3/4 cups)
  • 1/4 cup frozen piña colada mix, thawed
  • 1 tablespoon dark rum (optional)

To Make:

In a large bowl, combine blueberries, mangos, piña colada mix and rum. Into 4 martini glasses or dessert dishes, spoon fruit mixture, dividing evenly. Garnish with blueberries, mango slices and thin lime slices threaded onto long toothpicks, if desired.

Yield : 4 portions

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Lemon Blueberry & Chicken Salad

BT Calgary | posted Wednesday, Jul 15th, 2015

BLUE APPLE SALAD

BLUE APPLE WRAPjpg

JARPer Portion: 244 calories, 25 g protein, 6 g fat, 22 g carbohydrate

Ingredients:

· 2 cups fresh or frozen blueberries, divided
· 3/4 cup low-fat lemon yogurt
· 3 tablespoons reduced-calorie mayonnaise
· 1 teaspoon salt
· 2 cups cubed cooked chicken breasts
· 1/2 cup sliced green onions (scallions)
· 3/4 cup diagonally sliced celery
· 1/2 cup diced sweet red bell pepper

To Make:

Reserve a few blueberries for garnish. In a medium-sized bowl, combine yogurt, mayonnaise and salt. Add the remaining blueberries, chicken, green onions, celery and bell pepper; mix gently. Cover and refrigerate to let flavors blend, at least 30 minutes. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired.
Yield: 4 portions (about 5 cups)

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