Channel: Rob Riches

Category: Howto & Style

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Description: Within this video, I show you how easy it is to make 𝐋𝐨𝐰 𝐅𝐚𝐭 𝐓𝐮𝐫𝐤𝐞𝐲 𝐏𝐚𝐭𝐭𝐢𝐞𝐬 at home, using a few simple ingredients, and share step-by-step instructions that anyone can make them, even with little to no cooking experience. ☟Be sure to check below for the 𝐅𝐔𝐋𝐋 𝐒𝐓𝐄𝐏-𝐁𝐘-𝐒𝐓𝐄𝐏 𝐈𝐍𝐒𝐓𝐑𝐔𝐂𝐓𝐈𝐎𝐍𝐒 → and then Subscribe here for all new videos: bit.ly/RobOnYouTube with the notifications bell 🔔 on to watch them as soon as they're uploaded. ————————————————————————————————————— 𝐋𝐨𝐰 𝐅𝐚𝐭 𝐓𝐮𝐫𝐤𝐞𝐲 𝐏𝐚𝐭𝐭𝐢𝐞𝐬 𝐌𝐚𝐝𝐞-𝐀𝐭-𝐇𝐨𝐦𝐞 𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬: I'm sure at some point, you've tried a turkey patty/burger, which are often little more than ground turkey flattened into a burger and pan fried. I often found these to be dry and lacking in flavor, and wanted to turn it from bland to something I look forward to eating, and can be great as a hot meal (served in this example alongside a bed of rice with added red cabbage, onion, and zucchini), or stored in the refrigerator and eaten cold, or paired with any number of different side dishes , making it a great meal prep choice. 𝐓𝐢𝐦𝐞 𝐓𝐨 𝐏𝐫𝐞𝐩𝐚𝐫𝐞: 10 Minutes 𝐓𝐢𝐦𝐞 𝐓𝐨 𝐂𝐨𝐨𝐤: 20 Minutes 𝐒𝐞𝐫𝐯𝐢𝐧𝐠𝐬: 4 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: 𝐓𝐮𝐫𝐤𝐞𝐲 𝐏𝐚𝐭𝐭𝐢𝐞𝐬: 1lb Ground Turkey Breast 1 Whole Egg 1 Cup Italian Breadcrumbs 1/2 Cup Black Beans (Cooked) 𝐒𝐢𝐝𝐞 𝐃𝐢𝐬𝐡: 1 Cup of White Rice (Uncooked) 1/8 White Onion 1/8 Red Cabbage 1/2 Zucchini/Courgette 1 Tbsp Oil (or Coconut Oil) Salt & Pepper (plus any of your favorite herbs and spices for flavoring) 𝐒𝐭𝐞𝐩 𝟏: Begin by cooking the rice by adding it to a pot of boiling water, seasoned with salt, and cover with a lid over a medium heat to simmer for 8-10 minutes - or as instructed on the rice packaging. (I always like to add a little more water than instructed so, and once the rice has cooked, I remove the pan from the heat, continue to keep it covered, and the rice will continue to soak up the water, without overcooking or burning, and you'll be left with a light and fluffy rice). Meanwhile, slice and dice the red cabbage, zucchini, and onion, and add together in a bowl. In a large pan, add a 1/2 tbsp of oil (try using coconut oil) over a medium heat, and once the oil starts to heat up, add in all the chopped vegetables, stirring often - even while between stages shown in step 2. 𝐒𝐭𝐞𝐩 𝟐: In a mixing bowl, add the ground turkey, Italian breadcrumbs, black beans, and whole egg (I also added a handful of diced onion). Mix all the ingredients together into a big ball, then start pulling off a ping-pong ball sized amount and flatten in the palm of your hands until you've made a patty/burger. Repeat with the rest of the mixture, placing the patties on a clean surface ready to add into the pan. Add a 1/2 tablespoon of oil into two pans and set over a medium heat. Distribute all patties across the two pans, ensuring they all have enough room to separate them from each other. Once they have all been added to the pan, take a fork and prick each patty several times (as this will allow it to cook throughly and evenly). Allow to cook for 2-3 minutes on one side, then turn them all over, and continue to cook for a further 2-3 minutes, or until the tops are golden brown. (Always cut open a patty before removing from heat to ensure it is full cooked in the center) 𝐒𝐭𝐞𝐩 𝟑: Once the rice has cooked, drain any excess water, and add to the same pan as the vegetables. Turn down the heat (to just a simmer), and mix well to evenly incorporate all ingredients. Allow to cook for a further 2 minutes, then remove from heat. 𝐒𝐭𝐞𝐩 𝟒: Serve up 1/2 of the rice and vegetable mixture onto a plate, and top with 2-3 turkey patties. 𝐌𝐚𝐜𝐫𝐨𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬: The amounts shown below are calculated based on this recipe providing 4 servings. 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬: 472 kcal 𝐏𝐫𝐨𝐭𝐞𝐢𝐧: 44g 𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬: 56g 𝐅𝐚𝐭𝐬: 8g You'll see within this video I talk about the benefits, and why I include Digestive Enzymes with many of my meals. The product I show is called "Masszymes", and is from a company called BiOptimizer. You can find out more about them on my special link here: masszymes.com/robriches ——————————————————————————————————— ♠ Follow Rob on Social Media ⍟ Fitness App: bit.ly/RobRichesFitnessApp ⍟ Instagram: instagram.com/robrichesfitness ⍟ Online Shop: http://www.robrichesshop.com ⍟ LinkedIn: linkedin.com/in/robrichesfitness Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.