Healthy Recipes

Tex-Mex Turkey Burgers
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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
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