Meal swap ideas to keep your New Year’s resolution


PHOENIX (3TV/CBS 5) — Enjoy your favorite foods with healthy ingredient swaps! Whether you are on a Mayo Clinic Diet weight loss program that includes medication or just nutritionally or physically based, it’s important to remember that forming good lifestyle habits is key, and that’s what swaps are all about!

Mayo Clinic Executive Chef Jen Welper shares her recipes for a Smoked Gouda Poblano Burger and Roasted Butternut Squash fries on Good Morning Arizona.

Smoked Gouda Poblano Turkey Burger

Serves: 2

You will need: knife, cutting board, cheese grater, medium bowl, and skillet

Ingredients:

1 Poblano Pepper

1/2 pound ground turkey breast

1/2 cup dry oats

1/2 cup finely chopped onion

2 ounces shredded smoked Gouda cheese

1 tablespoon lime juice

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/4 teaspoon Kosher salt

1/4 teaspoon ground black pepper

2 whole wheat buns

  1. Heat the grill or skillet with ridges to medium-high heat. Roast poblano until black, then peel roasted skin off. Chop poblano and onion. Shred Gouda cheese. In a medium bowl, combine ground turkey, raw oats, poblano, onion, cheese, lime juice, cumin, garlic powder, salt, and pepper.
  2. Lightly spray a baking sheet or plate with non-stick cooking spray or pan spray. Form the mixture from step 1 into two 4-ounce patties, flattening them to about 1/4-inch thick.
  3. Place the patties on the grill and cook for approximately 5 minutes on each side until the patties reach an internal temperature of 160 F. Remove the patties from the heat and allow them to rest until reaching a temperature of 165°F.
  4. Serve patties on whole wheat buns with a choice of condiments.

Shopping list:

  • Ground turkey breast
  • Gouda cheese
  • Onion
  • Poblano pepper

Check for:

  • Oats
  • Lime juice
  • Cumin
  • Garlic powder
  • Salt
  • Ground black pepper

Roasted Butternut Squash Fries

Serves 6

You will need: baking sheet, cutting board, knife, medium bowl

Ingredients:

1 medium butternut squash

1 tablespoon fresh thyme

1 tablespoon fresh rosemary

1 tablespoon olive oil

1/2 teaspoon salt

  1. Heat the oven to 425°F. Lightly coat a baking sheet with nonstick cooking spray. Peel skin from butternut squash and cut into even sticks, about 1/2-inch wide and 3 inches long. Chop the thyme and rosemary.
  2. In a medium bowl, combine the squash, thyme, rosemary, oil, and salt; mix until the squash is evenly coated. Spread onto the baking sheet and roast for 10 minutes.
  3. Remove the baking sheet from the oven and shake to loosen the squash. Place back in the oven and continue to roast for another 5 to 10 minutes until golden brown.

Shopping list:

  • Butternut squash
  • Fresh rosemary
  • Fresh thyme

Check for:

  • Olive oil
  • Cooking spray
  • Salt

Chef’s Note:

This recipe also works well with sweet potatoes or acorn squash. To ensure even cooking, cut the vegetables so all pieces are uniform in size.

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