Diet Adjustments

Whether you’re counting calories or trying to increase fiber in your diet, little adjustments in the food you eat can make a big difference.

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Food , Printed Recipes

Whether you’re counting calories or trying to increase fiber in your diet, little adjustments in the food you eat can make a big difference.

When you crave a burger and are watching fat intake, do you opt for ground turkey? Unless you select ground turkey breast, you won’t be making much of a difference because the fat and calories in regular ground turkey (200 calories and 11 grams fat) and ground round beef (218 calories and 13 grams fat) are nearly the same. By selecting ground turkey breast, however, you’ll carve off about 40 calories and half the fat of regular ground turkey. Try the recipe for Turkey Cheeseburgers with Sun-Dried Tomato Mayonnaise, submitted by Will Nist of Cottonwood, Ariz., and you’ll sacrifice none of the flavor.

When you crave something sweet, do you grab a cookie with few nutritional benefits or do you choose a treat that includes at least some healthful ingredients? While the benefits of oats, chocolate chips and walnuts certainly don’t offset the calories and fat in GiGi’s Oat and Chocolate Bars, submitted by Carrie Wourms of Calumet, Minn., they do provide some extra fiber, antioxidants and heart-healthy omega-3 fatty acids.

As always, American Profile looks forward to receiving your favorite recipes and sharing them with our millions of readers across the nation.

Gigi Oat and Chocolate Bars (MN)

submitted by reader Carrie A. Wourms of Calumet, MN

High Cotton Food Styling and Photography

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Ingredients

Batter:
1 cup butter, softened
2 cups firmly packed brown sugar
2 eggs
2 teaspoons vanilla extract
2 1/2 cups all purpose flour
1 teaspoon salt
1 teaspoon baking soda
3 cups uncooked quick oats

Filling:
1 (14-ounce) can sweetened condensed milk
2 tablespoons butter
1 (12-ounce) package semi-sweet chocolate chips
1 teaspoon vanilla extract
1/2 teaspoon salt
1/2 cup chopped walnuts

Instructions

Preheat the oven to 350 degrees. Lightly grease a 13 x 9-inch baking pan. Cream together the butter and brown sugar. Add the eggs and vanilla. Stir in the flour, salt, and baking soda. Add the oats, and mix well. Press two-thirds of the batter into the prepared pan.
For the filling, melt the chocolate with the milk, butter, vanilla, and salt in a saucepan over medium heat, stirring constantly to avoid scorching. Remove from the heat as soon as the chocolate is melted. Pour over the batter in the baking pan. Sprinkle the top with the nuts. Crumble the remaining batter over the filling. Bake for 25 to 30 minutes, until the batter is golden brown. Cut into squares when cooled.

Tips From Our Test Kitchen:
These decadent bars freeze well.

Grilled Turkey Cheeseburgers

submitted by reader Will Nist of Cottonwood, AZ

High Cotton Food Styling and Photography

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“This burger is great with greens such as lettuce, sprouts, and spinach.”

Ingredients

Burgers:
2 tablespoons olive oil
1 large shallot or 6 green onions, chopped
1/2 teaspoon poultry seasoning
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup bread crumbs, made from day-old bread
1 1/2 pounds ground turkey
5 ounces extra sharp Cheddar cheese, sliced
4 deluxe burger buns or Kaiser rolls

Mayonnaise:
1/4 cup sun-dried tomatoes, packed in oil
2 teaspoon cider vinegar
1 tablespoon water
1/4 cup light mayonnaise
1 strip bacon, cooked and crumbled

Instructions

Heat 1 tablespoon of the oil, and sauté the shallot until light golden. Stir in the poultry seasoning, salt, and pepper. In a large bowl, combine the onions with the bread crumbs and turkey. Divide the meat mixture into 8 equal portions, and shape into flat patties. Place the cheese slices on top of 4 of the patties. Cover with the remaining 4 patties. Pinch the edges to secure the cheese inside the meat. Heat the remaining 1 tablespoon of oil in a skillet, and gently cook the burgers until the centers are no longer pink (about 4 minutes per side over medium-high heat). Serve on toasted buns with the tomato mayonnaise and your favorite greens.
To prepare the mayonnaise, purée the tomatoes, vinegar, and water in a food processor or blender. Stir in the mayonnaise and crumbled bacon. Refrigerate until ready to serve.

Tips from the Test Kitchen

Tips From Our Test Kitchen:
A clove of minced garlic adds extra tang to the mayonnaise.

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