Marathon Peak Training Week Recipes

Turkey Burger on a Pretzel Bun
(Cooking Directions for Oven and Stove Top)

Turkey Patty Ingredients:

Simple Switch
Meteor Nutrition recommends these brands of turkey burgers: Trader Joes, Butterball Family to Farm, Apple Gate, Jennie-O

• 1 egg

• 1/4 cup panko breadcrumbs

• 1/4 cup dried minced onions

• 3 tablespoons plain Greek yogurt (any fat content)

• 2 teaspoons Worcestershire sauce

• 2 teaspoons granulated beef bouillon or 2 crushed cubes

• 2 tablespoons minced fresh parsley (or 1 tsp dried)

• 3/4 teaspoon garlic powder

• 1/2 tsp EACH smoked paprika, pepper, dried oregano, salt

• 1/4 teaspoon ground cumin

• pinch-1/4 teaspoon red pepper flakes

  ADD LAST:

• 1 pound (16 oz.) ground turkey (I use 93/7)

• cooking spray

Instructions:

• Combine ingredients: Stir the Turkey Patty ingredients together (except turkey) in a large bowl until well combined. Add the turkey and mix with your hands just to combine (don’t over-mix or your patties will be tough).

• Form patties: Wet your hands with cold water, shake, then lightly spray your hands with cooking spray to prevent the mixture from sticking. Form the mixture into 4 loose, equal balls (I use a kitchen scale) and transfer to a parchment paper lined baking sheet. Shape the balls into round patties, about ½ inch thick, 4 inches wide. The mixture will be soft, wet and sticky.

• Dimple patties: Make a 1/4”-1/2" deep indentation in the middle of each patty with the back of a lightly greased ¼ cup measuring cup (this will prevent shrinking and ensure even cooking).

• Chill: Transfer the patties on the baking sheet to the refrigerator for 30 minutes (or longer as needed) or the freezer for 15 minutes (cold patties stay intact better).

TO COOK TURKEY BURGERS ON THE STOVE TOP:

1. Heat oil: Heat 1 ½ tablespoons olive oil in a large cast iron skillet over medium heat (or brush a gill pan or use 1 TBS for a nonstick frying pan).

2. Transfer patties: Don't attempt to use your hands or a spatula to transfer the burgers. Instead, tear or cut the parchment paper from around each burger patty, then flip the patty onto the skillet once hot, then peel the parchment paper off.

3. Cook: Cook until the bottom is browned/charred and easily releases from the pan, about 3-4 minutes. Flip and continue to cook until the burgers register 160 degrees F on an instant read thermometer, about an additional 3-4 minutes. (If using cheese, add about 2 minutes before you think the burgers will be done.) Remove to a plate and tent with foil and let rest 5 minutes

TO COOK TURKEY BURGERS IN THE OVEN:

1. Preheat: oven to 400 degrees F.

2. Bake: Transfer the parchment lined baking sheet with the patties to the oven and bake for 10 minutes. Flip patties, and continue to cook until they reach an internal temperature of 160 degrees, about an additional 5-10 minutes.

Runner Rigatoni

Ingredients:

• 1 lb. rigatoni + 2 cups reserved pasta water

• 3 tablespoons olive oil

• 2 cups chopped fennel or celery

• 1 large yellow onion, chopped

• 1 lb. chicken sausage

• 4 cloves garlic, minced

• 1 teaspoon fennel seeds, crushed or chopped*

• 1/4 cup tomato paste

• 1 cup dry white wine or chicken broth

• 1 1/4 cups whole milk or coconut milk 

• 2 cups chopped kale

• 1 teaspoon salt

• 1/4 cup freshly grated Parmesan cheese

• 1/4 teaspoon red pepper flakes

Instructions:

1. Pasta: Cook rigatoni according to package directions in well-salted water. Reserve 2 cups of the starchy water when you drain.

2. Sausage: Heat olive oil in a large, deep pot over medium high heat. Add the fennel and onion. Saute until very soft – about 10 minutes. Add the sausage. Cook, breaking into small pieces, until browned all the way through.

3. Sauce: Turn the heat down. Add the garlic, fennel seeds, and tomato paste. Sauté until fragrant – about 3 minutes. Add the wine; let it sizzle out. Add the milk; let it come to a low simmer. Stir in the kale. Season with salt.

4. Fall In Love: Toss sauce with the cooked pasta. Add reserved pasta water as needed to thin the sauce. Stir in freshly grated Parmesan cheese. Finish with red pepper flakes and more Parm.

Salmon & Mango Baller Bowl

Ingredients:

• 1–2 lbs. fresh salmon

• 2 tablespoons brown sugar

• 2 teaspoons smoked paprika

• 2 teaspoons onion powder

• 1 teaspoon garlic powder

• 1/2 teaspoon chili powder

• 1/2 teaspoon kosher salt (more for a larger filet)

• 2 tablespoons olive oil

Mango Avocado Salsa:

• 2 mangoes, diced

• 1 avocado, diced

• 1/4 cup minced cilantro

• 1/4 cup minced red onion

• 1/2 jalapeño, minced (optional, to taste)

• 1 teaspoon honey

• 2 tablespoons lime juice + 1 teaspoon lime zest

• salt to taste

For serving:

• 1 1/2 cups of rice ( jasmine is super yummy!)

Instructions:

1. Mango salsa: Toss all ingredients in a bowl to combine. Taste, adjust, try not to eat the whole bowl.

2. Cook your rice: Get your rice cooking according to package directions.

3. Get the oven ready: Preheat the oven to 475 degrees. Line a baking sheet with foil. Alternatively, you can set it to 500 degrees on the broil setting for medium rare with a yummy crispy top – the risk here is that you have to watch closely so it doesn’t burn the sugar. If taking this route, make sure one of the oven racks is close-ish to the top, about 6 inches or so.

4. Salmon: Mix the spices and the olive oil to make a paste. Place the salmon skin side down on the baking sheet. Rub the paste liberally over the top part of the salmon. Bake for 6-12 minutes depending on the thickness of your salmon and your desired doneness.

5. Bowl it up: Pile up some rice, pull off some of salmon, and spoon that mango avocado salsa over the whole thing. Add a lime squeezer for good measure. IT’S SO GOOD.

Udon(t) Wanna Run Fast?

Ingredients:

• 2 packets udon noodles total 13 oz vacuum packed noodles

• 2½ cups stir fry vegetables chopped (I used mushrooms, bok choy, onions)

• 2 stalks scallions cut 2 inches long

• ½ lb ground meat beef, chicken, turkey, pork, shrimp

• 1 Tablespoon avocado oil

Yaki Udon Noodle Sauce

• 2½ Tablespoons dark soy sauce

• 2 Tablespoons oyster sauce

• 1 Tablespoon mirin

• 2 teaspoons brown sugar

• ½ teaspoon rice wine vinegar

Instructions:

1. Sauce: Mix all the ingredients for the sauce in a small bowl and set aside.

2. 2½ Tablespoons dark soy sauce, 2 Tablespoons oyster sauce, 1 Tablespoon mirin, 2 teaspoons brown sugar, ½ teaspoon rice wine vinegar

Cook the Udon Noodles

1. Remove your udon noodles from its package and add it to a pot of boiling water. Frozen udon noodles can be added directly to the pot of boiling water. Stir gently until your udon noodles are separated and pliable. This should take 1 - 2 minutes. They come precooked so avoid overcooking them as they can get too soft. 

2. Rinse and drain your noodles under cold water. If not using right away, drizzle on a little bit of oil to keep them from sticking.

Stir Fry 

1. Heat your pan over high heat and add the oil. Add in the ground meat and stir fry until almost cooked. Add the vegetables and stir fry until meat is fully cooked and vegetables are soft. Next add in the noodles, sauce, and scallions. Add less sauce if you prefer. Continue stir frying for about 3 minutes or until well combined. Serve immediately.

2. 2½ cups stir fry vegetables, ½ lb ground meat, 1 Tablespoon avocado oil, 2 stalks scallions