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Healthy Recipes
FitFamily offers a variety of nutritious and tasty recipes that
will take several factors into consideration including time to
prepare, costs and nutrition value to help with your family
menu planning. Try these tasty treats tonight!
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Athena Burger
Ground turkey and feta combine into a
juicy burger alternative that even beef
lovers will crave. For a true change of
pace, serve your Athena Burgers in
whole grain pita halves, topped with
Raita and sliced tomatoes. Oopah!
NUTRITIONAL INFORMATION:
Calories: 252
Total Fat: 12.4g
Saturated fat 5.1g
Monounsaturated fat 0.1g
Polyunsaturated fat 0.2g
Protein: 30.2g
Total Carbs: 5.2g
Dietary Fiber: 0.5g
Cholesterol: 90mg
Sodium: 538mg
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Ingredients
• 1 pound 93% lean ground turkey
• ¼ cup plain bread crumbs
• ½ cup reduced fat feta cheese, crumbled
• 1 egg white
• 1 tablespoon fresh mint, chopped
• 1 teaspoon dried oregano
• ¼ teaspoon fresh ground black pepper
• Cooking spray
PREPARATION
Prep Time: 5 minutes
Bake Time: 10-12 minutes
Mix all ingredients until combined. Do not
overwork the mixture. Divide into four balls,
then flatten into patties. Spray a non-stick
skillet and heat to medium-low. Cook patties
for 5-6 minutes per side, turning just once,
until cooked to an internal temperature of 165
degrees.
YIELD: 8 servings
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Raita (Indian Yogurt/
Cucumber Condiment)
This cool and creamy go-with is a must
with spicy grilled meats – and an ideal
low-fat/lowcal dip that makes veggie
sticks even more delicious. If you don’t
have the recipe’s spices on hand, use
other aromatics from your spice rack
and create your own flavorful dip. Try
adding extra black pepper, fresh mint
leaves, toasted celery or caraway seeds,
or a pre-mixed Greek seasoning.
NUTRITIONAL INFORMATION:
Calories: 49
Fat: 2g
Saturated fat1.3g
Monounsaturated fat 0.6g
Polyunsaturated fat 0.1g
Protein: 2.7g
Carbohydrate: 5.3g
Fiber: 0.7g
Cholesterol: 8mg
Iron: 0.3mg
Sodium: 88mg
Calcium: 86mg
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Ingredients
• 1 English cucumber, coarsely shredded
(about 2 cups)
• Substitute any other cucumber with seeds
removed
• 1 teaspoon kosher salt
• 2 cups whole-milk yogurt
• Substitute low or fat-free yogurt for additional
calorie savings
• Use Greek yogurt for a firmer dip
• ½ cup finely chopped red onion
• ¼ cup coarsely chopped fresh cilantro
• 2 tablespoons fresh lime juice
• ¼ teaspoon ground coriander
• ¼ teaspoon ground cumin
• 1/8 teaspoon freshly ground black pepper
• Dash of ground nutmeg
• Dash of ground cinnamon
• Dash of ground cardamom
PREPARATION
Prep Time: 10 minutes
Combine all ingredients, cover and chill before serving.
Yield: 8 servings of 1/3-cup each
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