Ingredients:

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1 pound ground beef (at least 85% lean)

1 egg

1 TBSP Worchestershire sauce

½ tsp garlic powder

½ tsp onion powder

½ tsp sea salt

½ tsp black pepper

 

Instructions:

 

1. In a large bowl, whisk together the egg, Worchestershire sauce, garlic powder, onion powder, sea salt and black pepper. 

2. Add the ground beef, and use your hands to combine. Be careful not to overwork the meat.

3. Form into four similarly-sized patties, about ¼ pound each. 

4. The burgers can be cooked outdoors on a grill. They can also be cooked indoors on the stove using a cast iron skillet or frying pan. If cooking on the stove, preheat the skillet or frying pan and melt butter in the pan before adding the burgers. Add the burgers and cook 4-5 minutes with a lid on, until browned on the bottom. Then flip the burgers and continue cooking uncovered until the center is cooked to your liking. This should take another 4-5 minutes. You may need to cut into the burgers with a knife to ensure they are cooked through or use a meat thermometer (minimal internal temperature of 160 degrees).

5. Once they burgers are cooked through, they can be served. 

Ingredients:

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1 pound ground turkey (at least 90% lean)

1 egg

1 tbsp milk

1 tsp Italian seasoning

1 tsp dried parsley

¼ tsp sea salt

½ tsp black pepper

Butter

 

Instructions:

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1. In a large bowl, whisk together the egg, milk, Italian seasoning, dried parsley, sea salt and black pepper. 

2. Add the ground turkey, and use your hands to combine. The mixture will appear very wet, but it will solidify when cooking. 

3. Form into four similarly-sized patties, about ¼ pound each. 

4. Preheat a cast iron skillet or frying pan and melt butter in the pan.

5. Add the burgers to the pan. While the burgers are cooking, add a thin slice of button on top of each burger and press down. Cook the burgers for approximately 5-7 minutes, until browned on the bottom. Then flip the burgers and continue cooking until the center is cooked to your liking. This should take another 4-5 minutes. You may need to cut into the burgers with a knife to ensure they are cooked through or use a meat thermometer (minimal internal temperature of 160 degrees).

6. Once the burgers are cooked through, they can be served. 

Ingredients:

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1 pound of shrimp or chicken and/or 1 block (12-15 ounces) extra firm tofu (can also do a combination of shrimp, chicken and/or tofu) for protein

1 ½-2 pounds of vegetables washed and cut up (recommend a combination of some of the following: red or green peppers, mushrooms, green beans, broccoli, asparagus)

4-5 scallions or ½ red onion diced

4-5 TBSP soy sauce

1 tsp minced or chopped garlic

Olive or avocado oil

Dried hot pepper flakes (optional)

Corn starch (for tofu only)

Sea salt

Black pepper

Rice (optional)

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Instructions:

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1. Cook the shrimp, chicken and/or tofu:

   1. Shrimp and Chicken

      1. If making shrimp, peel and devein the shrimp. If making chicken, cut the chicken into bite size pieces. 

      2. Heat 1 TBSP olive or avocado oil in a wok or large frying pan. Add 1 tsp minced or chopped garlic, along with 1 TBSP of chopped scallions or onions.

      3. Add the shrimp or chicken and season with salt and pepper.

      4. Use tongs to flip the shrimp or chicken once heated on the first side. For shrimp, this should take approximately 2-3 minutes, and then cook on the other side for 2-3 minutes. Do not overcook the shrimp. For chicken, cook on the first side for 5-7 minutes and then flip. Cook on the second side until cooked through, approximately another 5 minutes. 

      5. Remove the shrimp or chicken from the pan into a bowl and set aside. 

   2. Tofu:

      1. Preheat the oven to 400 degrees.

      2. Cut open the container and drain the liquid.

      3. Line a cutting board with a double layer of paper towels.

      4. Put the tofu on top of the paper towels and cut in half through to create two slabs. Then cut each slab into 1-inch pieces. 

      5. Put a double layer of paper towels on top of the tofu and place a cutting board on top for the weight.

      6. Let stand to drain the water for at least 10 minutes (drain for 30 minutes if possible).

      7. In a bowl, combine 1 tbsp olive oil or avocado oil, 1 tbsp cornstarch and 1 tbsp soy sauce and mix thoroughly. 

      8. Add the drained tofu and stir to coat the tofu. 

      9. Line a baking sheet with parchment paper. 

      10. Arrange the tofu in one layer on the baking sheet. 

      11. Bake at 400 degrees for 25-30 minutes, flipping the tofu halfway through the cooking time. 

2. Heat 1 tbsp of olive oil or avocado oil in a wok or extra large skillet.

3. Add garlic and scallions/onions and cook for about 2 minutes.

4. Add vegetables and sprinkle with seat salt. 

5. Cook until tender, mixing the vegetables every minute or two (may be easiest to use tongs) so that the vegetables cook evenly. If you use a lid for a few minutes, be sure to take it off for the remainder of the time. Do not overcook.

6. Add protein (chicken, shrimp and/or tofu) into the wok or skillet and add the soy sauce. Mix thoroughly and let cook for 2 minutes. If using dried red pepper flakes, add now (use sparingly as they will add a lot of heat) and mix. Then serve. 

7. Rice: If serving with rice, follow the box/bag instructions for preparing the type of rice you are making.