Recipe Rehabs from Windy City Live: Burgers, Burritos, Mash, + More

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Today on Windy City Live I had the opportunity to rehab some of the most common indulgences like burgers, fried chicken, mashed potatoes, + super huge steak burritos. I am helping ya'll cut the crap, as in: sodium, fat, calories, + more, but WITHOUT CUTTING FLAVOR! Check out your nutritional "savings" below along with the easy how-to recipes.

Beef Cheeseburger with Bacon, Cheddar, + a Fried Egg (so trendy) = 800+ calories

VS

Ashley’s Jalapeno-Stuffed Chicken Burger with a Mayo/Avocado-Based Chipotle Aioli on Top = 431 calories

SAVE 369 CALORIES without losing the flavor!

WHAT YOU NEED:

makes 1 burger

For the Burger:

·      4 oz. of ground white chicken meat

·      ½ jalapeno, deseeded + chopped

·      2 scallions, chopped

·      dash of sea salt + pepper

For the Aioli:

·      1 TB avocado oil-based mayonnaise

·      3 slices of mashed avocado

·      2 dashes of chipotle powder

To Top:

·      2 large lettuce leaves; to serve as the bun

·      optional: tomato slices, radishes, extra jalapeno; raw or grilled onion slices

To Make:

1.     Place the chicken meat, jalapeno, scallions, + salt and pepper into a small bowl. Mix with your hands + then form into a burger.

2.    Pan-grill in a skillet over medium heat for 4-5 minutes/side or until inner temp is 165 degrees F.

3.    Meanwhile, in another small bowl, mix together the aioli ingredients + chop the toppings you’ve chosen.

4.    Top the burger with the aioli, then wrap it in lettuce wraps with the toppings + enjoy!

 

Mashed Potatoes (obviously a side dish!) = 250-350 calories

VS

Mashed Roasted Garlic + Parmesan Cheese Cauliflower = 121 calories

SAVE 123-231 CALORIES (and you save 24 grams of carbohydrates)

WHAT YOU NEED:

 makes 8 servings

·      2 large heads of cauliflower, cut into florets + steamed

·      1 small sweet onion, chopped + pan-sauteed until lightly browned

·      1 head garlic – drizzled with a bit of olive oil + wrapped in tinfoil -roast for 45-50 minutes at 350 degrees F – OR- buy pre-roasted garlic

·      1/2 cup parmesan cheese, shredded

·      1/4 cup light butter spread – I love Earth Balance’s avocado-oil based spread

·      1/2 tsp sea salt and pepper or to taste

·      Optional: chopped chives

To Make:

1.     Steam the cauliflower, then let it cool. Place it in a blender with the garlic, sautéed onion, parmesan cheese, butter, salt + pepper. Blend until pureed.

2.    Top with fresh chives when serving.

Fried Chicken (4 oz. breast) = 311 calories

My Baked or “Air Fried” Chicken Breast = 184 calories

SAVE 127 CALORIES (also ½ the fat!)

WHAT YOU NEED:

makes 4 servings

·       4 boneless, skinless chicken breasts, pounded to 1/2-inch thickness + cut into strips

·       2/3 cups full fat coconut milk

·       ½ TB Sriracha sauce

·       2 TB coconut flour

·       1 cup cornflake or gluten-free bread crumbs

·       ¼ tsp paprika

·       ¼ tsp sea salt

·       dash of pepper

·       dash of cayenne pepper

·       dash of garlic powder

·       dash of onion powder

To Make:

1.     Marinate the chicken strips in the coconut milk + hot sauce over night in the refrigerator.

2.    Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

3.    Place the remaining ingredients in a shallow bowl. Drag the chicken strips through the dry mix + then place them on the baking sheet. Reserve the marinade from the chicken + pour it over the strips.

4.    Bake for 35-40 minutes or until crispy + cooked thoroughly.

 

Your Average Steak Burrito = 900+ calories (not to mention, 1500mg+ of sodium)

VS

 Ashley’s Chicken Fajita-Flavored Burrito  = 533 calories (or less)

SAVE 367+ CALORIES (also, over 11oomg of sodium that bloats you!) 

WHAT YOU NEED:

Makes 1 burrito

·      1 skinless, boneless chicken breast, cut into strips + pan-grilled over medium heat for roughly 8 minutes

·      low-sodium fajita seasoning

·      ¼ small avocado, diced

·      1 large handful of microgreens

·      1 TB pico de gallo

·      1 TB jalapeno, chopped

·      ½ cup pan-grilled bell pepper slices

·      1 TB scallions, chopped

·      1 sprouted corn tortilla

To Make:

1.     Follow the instructions to cook the chicken + pan-grill the bell peppers.

2.    Meanwhile, chop + prep the remaining ingredients.

3.    When ready-to-eat: pan-grill the tortilla front and back for roughly 30-seconds/side. Place the chicken + all other ingredients inside, wrap up, + eat!

Ashley Pettit