Tuna Burgers

Summer has arrived- at least for one day. It is in the 90s here today and I can't wait to get outside to enjoy it! Based on the past few weeks the heat will probably last long, but for now I am loving it. For dinner I decided on a budget friendly, healthy summer meal of tuna burgers. Yes, tuna from a can formed into a burger. The flavors are fresh and the burger is moist and almost creamy. I used a product called Lemonaise Light that my mom told me about last year. It tastes must better than plain mayonnaise. It has limited ingredients and cage free eggs and is a perfect substitute.

I served our burgers on thin buns but English muffins would also work great for these. Along side we had crispy kale chips. We are ready for summer! Enjoy!

Tuna Burgers
Serves: 4

2 5oz cans white tuna, caned in water, drained
1 tbsp capers, chopped
handful of fresh, flat leaf parsley, chopped
1 shallot, diced
1/2 cup breadcrumbs or panko
1/4 cup mayonnaise (I used Lemonaise)
dash of soy sauce (1-2 tsp)
2 tsp Old Bay seasoning
4 oz cheddar or other mild cheese, sliced
4 tomato slices
lettuce/spinach
4 buns, thin-buns, English muffins, toasted

1. Combine tuna, capers, parsley, shallot, breadcrumbs, mayonnaise, soy sauce and old bay seasoning. Break up any large pieces of tuna and combine until mixture begins to hold together.
2. Meanwhile, heat a large pan over medium heat. Coat the bottom of the pan with cooking oil (I used grapeseed)
3. Form tuna mixture into 4 burgers and cook until heated through, 2-3 minutes per side
4. Top burgers with cheese and allow to melt.
5. Spread more mayonnaise on bun (if desired). Top with lettuce, tomato and burger

Saturday Morning Frittata

Today was the first Saturday in a long time that we could sleep in, drink our coffee and make breakfast. I love these times- it's the perfect way to end one week and recharge for the next.

My garden is full of zucchini and tomatoes and I wanted to put them to good use. My problem is that Aaron do not really like either. A frittata is the perfect solution. It is an easy way to use up whatever is in your refrigerator and an easy way to "hide" vegetables. Aaron loved today's frittata even with the zucchini. To make this feed more people you can add more eggs. Also you could make this with or with out some type of meat. Kielbasa, turkey bacon or any type of breakfast sausage would be great in this. I have also made this using spinach and peppers, so experiment and use what you have on hand. Enjoy!

Saturday Morning Fritta
Serves 2

4 eggs
splash of milk
1/2 small zucchini, gratted
1 oz shredded cheese
1 shallot, chopped
3 strips bacon (I use center cut with out nitrates)
cherry or grape tomatoes, sliced (optional)
avocado slices (optional)
salsa (optional)

1. Pre-heat oven to 375 degrees
2. Cook bacon in a large non-skillet and drain on a paper towel
3. Combine eggs and milk and whisk until combined.
4. Add zucchini, tomatoes (if using) and cheese to eggs
5. Crumble bacon into eggs and add cooked shallot to egg mixture
6. Add egg mixture to pan. Allow to cook for several minutes until edges begin to become firm.
7. Put pan into oven and cook for 10-12 minutes or until frittata is cooked through.
8. Remove frittata from pan and slice. Top with avocado and fresh salsa.

Shrimp and Grits

I am not sure what came over me last night as I was thinking about what to make for dinner. Usually I am pretty good about planning meals for the week on the weekend and then grocery shopping for everything I need, so that I am not constantly running to the store. However this week I was too tired after getting back from vacation on Sunday to even think about meals for the week. I decided yesterday that I wanted to go to the store for some fish (we have needed some light, healthy meals after last week's delicious feasts!). Somehow-this is the part I am unsure of what happened- I started thinking about grits. I have never really eaten grits. We never had them in our house growing up. I may have tasted a spoonful once or twice at Cracker Barrel, but otherwise I have very little experience with this starch. I do remember several months ago reading a recipe from the Pioneer Woman about creamy grits that sounded and looked delicious. So maybe that's why they chose to come to mind yesterday. Anyways, at the store frozen shrimp were on sale (sorry no fresh shrimp on sale in frozen North Dakota) and I decided to go with shrimp and grits for dinner. I took some inspiration from this recipe and improvised as needed according to what I had at home. I did use bacon which added a nice smoky flavor profile, but it would not be necessary if you prefer not to use it. The nice thing about this recipe is that you can adjust the heat to your taste. I found my first real taste of grits to be pretty good and this will be a recipe I will come back to. It was the perfect warm meal for a cold winter's night. Enjoy!

Shrimp and Creamy Grits
Serves 2

1/2 pound fresh or frozen jumbo shrimp, thawed and tails removed
2 slices, uncured bacon (optional)
1 can diced tomatoes
1/2 small onion, diced
3 cloves garlic, minced
salt
pepper
1 tsp dried basil or handful of fresh basil
1 tsp Old Bay seasoning
1/4 tsp Cayenne pepper
hot sauce, optional
1/4-1/2 cup chicken broth

Grits
2 1/4 cup water
1/2 cup grits
1 tbsp butter
1 oz of Monterey Jack cheese, sharp cheddar cheese, or Mexican cheese blend, shredded
salt
pepper
paprika

Shrimp
1. Cook the bacon until browned and then drain on paper towels.
2. Remove excess oil from the pan and add onion and garlic. Cook for several minutes until soft and fragrant.
3. Add diced tomatoes, spices and hot sauce to taste. Cook for several minutes.
4. If too much of the liquid cooks out, add chicken broth. Crumble bacon and add to sauce.
5. Add shrimp and cook for about 3-5 minutes. Taste sauce and add seasonings as desired. Serve over creamy grits.

Creamy Grits
1. Bring water to boil and slowly add grits. Cook according to package directions (quick cooking vs. regular grits)
2. When grits are thick and cooked, add butter, cheese, salt and pepper. Stir until butter and cheese are melted. Sprinkle with paprika.

Bacon, Beans, and Potatoes

I have a confession. I like bacon. Real, crispy bacon from a pig. I feel guilty even saying it. This is a big deal for several reasons. 1.We never had bacon in our house growing up. My grandfather had a heart attack when I was young and from that point forward my parents followed a low fat, heart-healthy diet. Bacon was shunned and never entered our house. I would sometimes sneak some crisp bacon when we would go out for brunch after church on Sundays. 2. Bacon is really not very good for you. Two slices of medium cut bacon have over 7g of fat, 2.3g of saturated fat, and 92 calories. This is almost equal to eating 1 tablespoon of butter. No need to expand on that thought. 3. I am a dietitian. My job is to promote healthy eating and usually when I am working with patients, bacon is not usually something I include in their meal plan. 

 Besides bacon and the occasional sweet potato fry, I do eat healthy. I love fruits and vegetables. I get my diary servings in, I eat lean proteins, and I try to limit my intake of refined carbohydrates.  But somehow bacon has snuck in a little more often than it ever has before. It probably doesn't help that my husband has told me on several occasions "I think bacon is one of my favorite foods." I haven't been able to tell yet if he is eating the Brussels sprouts I have been making lately because he really likes them or because I add crumbled bacon to them after roasting them (which is delicious by the way).

 When I do buy bacon I try to buy a good quality bacon like center cut bacon which has less fat, or my new recent favorite nitrate-free bacon when I can find it. I do buy turkey bacon on occasion as well, but it really do not compare to pork bacon. Depending on what it is added to, turkey bacon can be an excellent substitute. The good thing about bacon is that you don't have to use a lot in a recipe to get the salty flavor that bacon adds. So, I confess, I am a dietitian, and I eat bacon. . . in moderation. One slice or two with eggs and toast every now and then, sprinkled on a spinach salad on occasion, or added to potatoes like the following recipe is reasonable I think. This recipe has become a favorite at our house. I made it for a dinner party one night and it was a big hit. It it is a simple way to enjoy fresh green beans and potatoes with only a little prep. Most of the work is done in the oven. If you are my parents also against bacon, it can be omitted. Enjoy!

Beans & Potatoes

2-3 small red potatoes per person, diced

½ pound green beans, cut or broken into 1 ½ inch pieces

2 slices bacon, cooked until crispy and then chopped into pieces

1 scallion, chopped

1 oz of cheddar cheese, shredded

Grill seasoning

Olive oil

Salt

pepper

1. Heat oven to 450 degrees.
2. Spread potatoes onto baking sheet and drizzle with olive oil, salt, pepper, and grill seasoning. Toss to coat. Bake for 15 minutes
3. Add green beans to potatoes toss to coat with olive oil and seasonings. Bake for an additional 20 minutes until vegetables are browned and becoming crispy. Turn once during cooking time.  
4.  Spoon mixture into a serving bowl. Add scallion, bacon, and cheese.