Our Groovy Kitchen: low carb

Sylvie's Salmon Burgers

3:53 PM | Posted by Unknown | | Edit Post

Sylvie's Salmon Burgers

I make these burgers thick, so they are extremely filling as is.

They also go well with a nice white sauce over top, however, I eat them most as is.

Believe me, the flavors in this burger make it delicious all on its own.

Also, they are so easy to make.

You simply throw everything together in a bowl, shape them and cook them in a pan

with a little EVOO.

Coming up with healthy, delicious foods doesn't always have to be so time consuming.

I bought portioned salmon already cut and cleaned.

When purchasing salmon, always pay attention to two things.

1/ The color - it should always be a bright, vibrant color. It fades as it ages.

2/ The smell - it shouldn't smell really fishy at all. Fresh = mild smelling.

To start, you need to cook your salmon and then let it cool.

It is up to you how you want to cook it. I usually put mine in the oven with some seasoning

and olive oil. You can also boil it or pan fry it. It doesn't take salmon long to cook at all.

Put it aside and let it cool completely.

Once your fish is cooled down, flake it up into a medium sized bowl.

This is where we are going to add the other ingredients to it.
I add everything except the flax.
Just add the flaxseed in bits in case you don't need it all.
You want to easily shape the burger is all, so it doesn't fall apart.

Now it is time to shape your burgers. I use my hands and make four good sized burgers

with the mixture.

Place them into the pan with some extra virgin olive oil and cook them on

medium heat until brown on each side. Remember, your salmon is already cooked so we're just

browning them and heating them through.

These are delicious with a salad on the side, sautéed vegetables and/or brown rice.

Be creative with them, changing up some ingredients. Try them with a nice lemon sauce or

eat them just as they are like I do.

They are sure to be delicious any way you try them.

Here is the recipe in full showing the ingredients and very simple instructions:

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Sylvie's Salmon Burgers

Servings: 4 burgers total

Calories: 204 calories per burger
Carbs: 5.5 - Fiber: 4 - Net Carbs: 1.5

Prep Time: 5 minutes

Cook Time: 10-15 minutes

Super simple to make, delicious and healthy too!

Ingredients

2 salmon filets, cooked, cooled & flaked (about 5-6 oz each)

1/4 cup red onion, diced

1/4 cup celery (about 1 stalk), diced

1/4 cup fresh parsley, chopped

1 tsp black pepper, 1/2 tsp sea salt

1-1/2 tsp italian seasoning

2 large eggs

1/4 cup ground flaxseed

1-1/2 Tbsp extra virgin olive oil

Method

Flake your cooled off salmon into a bowl.

Add your red onion, celery, parsley, seasonings and eggs and stir it around really good.

Now add your flaxseed, half at a time to figure out if you need it all or not.

I find the quality of the fish depends on just how much you need.

You basically want to tighten it up enough to shape burgers so they stay intact.

It makes the burgers easier to handle.

Now shape your burgers with your hands and place them in the pan with the extra virgin

olive oil. Cook them on medium heat until brown on both sides and heated through evenly.

You can serve with a nice lemon sauce or eat them as is like I do.

Notes

Salmon burgers freeze very well

Thaw and warm in the oven until heated through

Stays well in the refrigerator 2-3 days

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Thank you again for following our blog. Expressing gratitude for you all everyday.

You can make suggestions, ask questions or comment by leaving a comment here on our blog,

or via Facebook, Twitter and/or via email at ourgroovykitchen@gmail.com.

Peace and Love,

Jen & Sylvie

♥

Healthy Frittata Cups

10:16 AM | Posted by Unknown | | Edit Post

Healthy Frittata Cups

We're baaaaaaaaaaaaack!! And we have our first recipe is a new one for you all.

So, we are starting with our 'Healthy Frittata Cups'.
(aka: sylvie's energy breakfast cups; aka: Egg McAdam Muffins)
hehehe

Super simple to make, yummy in flavor and such pretty colors.

They use eggs and egg whites to healthy them up even more!

Let's get started !!

We love making frittata's and thought decided that having them in small portions will help with the healthy portioning.
If you prefer to make one big one, that works also. Just swap out the muffin tin for a small baking pan of choice.

The great thing about frittatas is that you can swap out ingredients too!
Feel free to try your own choice of breakfast meat, veggies and/or cheese.

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Start by spraying your pan of choice with non stick spray.
Set aside.

Grab a knife and chop your fresh ingredients of choice.
We used spinach, red pepper, green onions and mushrooms.
We rough chopped the spinach, but diced the rest since we are using muffin tins.
If you are using a baking pan, feel free to rough chop them all.

Once the veggies are chopped, let's chop the sausage.
We used 1/2 organic chicken sausage.
You can use a whole one, or any kind of sausage or breakfast meat for that matter.
Totally up to you, but will change the calories of course.

Now that everything is chopped, grab a small bowl and crack your eggs into it.
Add the egg whites as well as the black pepper, and using a fork beat them until mixed well.
Now set that aside.

Back to your muffin tin - layer the meat, some veggies, the cheese and then the veggies again.
Each of your tins should look full to the brim!
Now, using the fork again, beat the egg mixture once more.
Using a measuring cup of choice (we used 1/2 cup) fill each of your muffin tins.
The egg mixture should cover to the top also.
We had just enough for our 6 tins, but if you need more crack one egg and some egg whites.
(or add equal amounts to each tin and top off with more egg whites)
Take a moment to admire your pretty work before they go into the oven.
Okay take a couple of finger fulls of shredded cheese and sprinkle over the top!
We did!

Now you can pop them in the oven and voila - finished!
30 minutes or until the tops are lightly browned.
How simple, and sooo healthy.

Here is your recipe in full, along with calories, etc.

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Healthy Frittata Cups

Servings: 6 cups
Calories: 93 calories each
Prep Time: 15 minutes
Cooking Time: 30 minutes
Double up and eat 2 because they're that healthy!

Ingredients

1/2 an organic chicken sausage, (2oz)
1/4 cup shredded 4 cheese Mexican blend
3/4 cup fresh spinach, roughly chopped
1/2 cup red pepper, diced small
2 green onions, diced
2 large mushrooms, chopped fine
black pepper, to taste
3 large eggs
1 cup egg whites

Method

Spray the muffin tin and set aside. Preheat oven to 350°.
Chop veggies and sausage. In a bowl, beat together the eggs, egg whites and black pepper with a fork.
In your muffin tin add your sausage first, top with some of the veggies, add a layer of cheese
(save a few finger fulls to top them with) and then top them off with the remaining veggies.
Beat your egg mixture one more time with the fork, then using a cup measure pour the
egg mixture over top of the ingredients right to the brim.
Top with a little bit of cheese again (just a finger full over each)..
Pop in the oven for 30 minutes or until the tops are lightly browned!

Substitution
You can use any breakfast meat, veggies or cheese that you like.
Adding more or changing ingredients may alter the calorie count or prep/cooking time.

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There you have it!
Our healthy, delicious frittata cups, aka Egg McAdam Muffins!
Taking a moment to show gratitude for you all still being here with us.
A special hello to anyone new joining us, AND looking forward to sharing more with you!

Namaste,
Jen & sylvie
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