Healthy Recipes

Tex-Mex Turkey Burgers
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Green salsa 2 tablespoons
Avocado, chopped ½
Cilantro, chopped 1 tablespoon
Breadcrumbs ½ cup
Cumin 2 teaspoons
Chili powder 1 teaspoon
Salt ¼ teaspoon
Ground turkey ½ pound
Egg white 1
Cooking spray
Whole-wheat burger buns, toasted 2


Directions
  1. Combine salsa, avocado, and cilantro in a small bowl. Set aside.
  2. In a large bowl, combine breadcrumbs, cumin, chili powder, salt, turkey, and egg white. Divide mixture into two ¾-inch patties.
  3. Heat a large nonstick skillet coated with cooking spray over medium heat. Add patties, and cook 3-4 minutes per side, or until cooked through.
  4. Arrange burgers on buns and top with avocado topping. Serve.

Exchanges
3 very lean meats; 2.5 starches; 2 monounsaturated fats

Side Suggestions: Black beans With Red Onion and Tomato
Heat 1 (15-ounce) can of drained and rinsed black beans in a small pan over medium heat. Stir in 2 tablespoons diced red onion, 1 seeded and chopped plum tomato, and ½ minced jalapeno (optional). Drizzle with the juice of ½ lime, season with ¼ teaspoon salt and freshly ground pepper to taste, and serve. Nutrition Info (for ½ of recipe): 178 calories; 33 g carbohydrate; 11 g protein; 0.5 g fat (0 g sat); 13 g fiber; 985 mg sodium. Exchanges: 1.5 starches; 0.5 vegetable.


Nutrition Facts
Serving Size 1
Calories 420
Total Fat 16 g
Saturated Fat 3 g
Sodium 896 mg
Total Carbohydrate 47 g
Dietary Fiber 6 g
Protein 25 g
dashed separator
healthy living calculator
Current Research From Top Journals


Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook