Here at MPN, health is our number one priority as without sound health, you cannot have sound performance.
Below is a healthy recipe that has become team MPN’s staple breakfast (Yep, you read correct, breakfast!).
Preparation time: 20 minutes (for batch cooking)
Cooking time: see below
Ingredients (makes 20 or so patties):
- 3 kg of lean Turkey Breast mince, free range if possible,
- 200 g of Oats (Gluten Free if required)
- 2 – 4 cloves of garlic, crushed and chopped,
- A good few leaves of fresh basil, finely chopped (dried basil works fine also),
- 1 whole onion, diced,
- 1 carrot, peeled and grated,
- 5 – 10 g of Coconut oil.
- A pinch of salt and pepper to taste.
- Heat your Coconut oil in a large pan, and begin cooking off your diced onion. After 2 minutes, add your oats and basil, and cook over a low to medium heat until soft.
- Simply place the Turkey Breast mince, cooked oats/onion/basil mix, crushed garlic, grated carrot, and a pinch of salt and pepper in a large mixing bowl.
- Mix the ingredients together thoroughly, ensuring the ingredients are spread evenly throughout the mixture.
- From the mixture, shape around 20 normal sized patties (use a burger press for even sizing).
- From here you can either freeze the patties individually, for cooking from fresh, or you can gently cook the patties on a large baking tray in the oven for 10 – 15 minutes.
- Once cooked, allow the patties to cool, before either refrigerating or freezing them for use as required!
- If you opt to cook the patties from fresh each time, you can either cook them in the oven as above, or cook in a griddle pan on a medium heat, turning every minute for roughly 10 minutes, or until cooked through.
Protein and Fibre – how much?
One sure fire way of improving our health is by increasing our protein and fibre intake. This could lead to a reduction in fat mass and reducing our intake of sugary foods.
One pattie provides (approx.) just 250 kcal, but 6.2 g FAT, 7.8 g Carbohydrates, and a whopping 47 g Protein. The protein in these patties will keep you full for hours, as protein has the highest satiety factor of all macronutrients.
This recipe was developed for a fast, healthy way of increasing protein and fibre intake at breakfast time. Here at MPN, we simply defrost a pattie the night before, and either eat them cold, or stick them in the oven on a low temperature for 15 minutes in the morning, whilst getting ready for the day ahead!
To add extra fibre to the meal, the patties taste tremendous alongside some cashew nut butter, full of fibre and good fats!