Clean Eating - Buffalo Burgers and Sweet Potato Fries

Days 24-27 So, day 24 and 25 were pretty much a clean eating no. I was at the mercy of a trip planner. So I sucked it up and did the best that I could. No worries. We all have days that do not go according to planned at it all works out in the end.

I could not wait to wake up Saturday and dive into a bowl of oatmeal and a bowl of scrambled egg whites. I have come so far in the last year and healthy tastes so good!

Sunday I made the best dinner. Buffalo burgers and sweet potato fries. Delish!

I hope you enjoy the recipes!

Sweet Potato fries

Ingredients:

• 2 sweet potatoes (1 pound
• 1egg white
• 2 tbsp. olive oil
• 1 tsp. sea salt
• 1 tsp Tony Chachere's creole seasoning
• 1/2 tsp. dried oregano
• 1/2 tsp. paprika
• 1/4 tsp. ground black pepper

Directions:

1. Soak sweet potatoes in cold water for 30 minutes, drain, pat dry.
2. Preheat oven to 425 degrees Fahrenheit.  Place a non-stick baking sheet in the oven.
3. Peel the sweet potatoes.  Cut into 3-inch long and 1/4-inch wide sticks.
4. Whisk egg white until frothy.
5. Toss the potato sticks with the egg whites, oil, sea salt, oregano, paprika and black pepper.
6. Spread the sticks on the baking sheet and bake for 15 minutes.
7. Turn the sweet potato fries after 15 minutes and bake approximately 15 minutes more or until a light brown.  Be careful when turning because the sticks will be soft

Tips for Crispy Sweet Potato Fries
Sweet potato fries can be a little tricky in terms of getting them to turn out crispy.  Try these tips for crispy sweet potato fries:

• Be sure your baking pan is not “over crowded” and that the sticks are spread out as much as possible. 
• Lining the baking sheet with parchment paper or aluminum foil (shiny side up) seems to turn out crispier fries.  Using parchment paper or foil also prevents the fries from sticking as well.
• After baking for 30 minutes, if the fries are not as crispy as you’d like, take them out of the oven and loosen with a spatula.  Return to the oven and bake another 5 minutes.

Nutrition Info:
Serves 4
Calories:  130 |  Fat:  7 g | Cholesterol:  0 mg |  Sodium: 590 mg |  Potassium:  144 mg | Carbohydrates:  16 g | Fiber:  2 g | Protein: 1 g

 

Bison Burgers From The Eat Clean Club by Tosca Reno

Ingredients 

1 Tbsp / 15 ml olive or safflower oil
• ¾ cup / 180 ml finely chopped onion
• 2 egg whites
• ¼ cup / 60 ml oat bran or oatmeal ground in a coffee grinder
• ¼ cup / 60 ml cooked, mashed sweet potato
• 1 Tbsp / 15 ml molasses
• 1 tsp / 5 ml crumbled, dried oregano
• ½ tsp / 2.5 ml sea salt
• ½ tsp / 2.5 ml freshly ground black pepper
• 1 lb / 454 g ground bison

(I will add 2 tsp of Tony Chachere's to this mixture next time.)

Preparation

1. Heat oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
2. Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.
3. Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.
4. Grill the patties for 7-10 minutes on each side or until the burgers reach desired doneness.
5. If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.

I used Ezekial Sesame seed buns buns. We topped our burgers with lettuce. You could also use avocado, tomatoes or pickles.

Nutritional Value per patty (no bun):

Calories: 143 Protein: 22 g Carbs: 6 g Dietary Fiber: 2.5 g Fat: 2 g Sat. Fat: 1 g Sodium: 50 mg
Cholesterol: 80 mg