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Day 6 Lunch: Pan-Fried Turkey Patties + Mustard & Fresh Arugula Salad

Prep Time:

5 minutes

Cook Time:

10 minutes

Serves:

1

Level:

​

About the Recipe

Juicy, flavorful turkey patties pan-fried to golden perfection, topped simply with tangy mustard, and paired with fresh, peppery arugula lightly dressed in olive oil. A quick, nutritious lunch ideal for busy days

Ingredients

Pan-Fried Turkey Patties:

  • 6-8 oz ground turkey (dark meat preferred for juiciness)

  • Sea salt and freshly ground black pepper, to taste

  • 1 tablespoon butter or ghee (grass-fed preferred)

  • 1 teaspoon Dijon or spicy brown mustard (sugar-free, clean ingredients)

Fresh Arugula Salad:

  • 1½ cups fresh arugula

  • 1 tablespoon extra-virgin olive oil

  • Fresh lemon wedge (optional)

  • Sea salt, to taste

Preparation

Turkey Patties:

  1. Form Patties: Gently form ground turkey into one or two even-sized patties, seasoning generously with salt and pepper.

    Quick-Cooking Tip: Pre-form patties in bulk, freezing between parchment paper sheets for quick thaw-and-cook meals.

  2. Cook Patties: Heat butter or ghee in a skillet over medium heat. Cook turkey patties 4-5 minutes per side, until browned and fully cooked (internal temperature 165°F).

  3. Mustard Finish: Transfer patties to a plate, topping each with a dollop of mustard.


Fresh Arugula Salad:

  1. Prepare Salad: Toss fresh arugula gently with olive oil, a squeeze of fresh lemon (optional), and a pinch of sea salt.

    Quick-Cooking Tip: Keep pre-washed arugula in the fridge to eliminate prep time.


Tips to Make it Even Easier:

  • Batch Cooking Patties: Cook multiple patties ahead of time, refrigerate or freeze, and simply reheat quickly when ready to eat.

  • Prepared Salad Dressing: Mix olive oil with a squeeze of lemon juice or vinegar in a bottle at the start of the week for quick salads.


Quick & Simple Flavor Boost Options (Optional):

  • Turkey Burger Club Sauce: Blend sugar-free mayo, mustard, garlic powder, and chopped dill pickles into a tangy sauce for topping patties.

  • Horseradish & Chive Cream: Mix sour cream, fresh chopped chives, and prepared horseradish; spoon atop turkey patties.

  • Smoked Gouda & Bacon Crumble: Melt thin slices of smoked Gouda on patties during the final cooking minute and sprinkle with crispy bacon bits.

  • Spicy Chipotle Butter: Combine melted butter with chipotle powder and lime juice, then drizzle over cooked patties for added kick.

  • Herbed Parmesan Crisp: Toast grated Parmesan mixed with fresh herbs (parsley or basil) into a crispy topping; crumble lightly over salad.

  • Lemon Pepper Aioli: Stir together sugar-free mayo, lemon zest, and cracked black pepper; serve as a creamy sauce for patties or salad.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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