Healthy Recipes

Barbequed Turkey Burgers
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Lean ground turkey ½ pound
Bread crumbs ¼ cup
Egg white, lightly beaten 1
Grill seasoning ½ teaspoon
Small shallot, finely chopped ½
Barbeque sauce 2 + 1 tablespoons
Cooking spray
Whole wheat burger buns 2
Romaine lettuce 2 leaves
Tomato, sliced 1
Small red onion, sliced ½


Directions
  1. Combine meat, bread crumbs, egg, grill seasoning, shallot, and 2 tablespoons barbeque sauce in a mixing bowl.
  2. Divide mixture in half and form into two patties. Cook patties in a skillet or grill pan coated with cooking spray over medium-high heat for 4-6 minutes on each side, or until cooked through.
  3. Place patties on buns, and garnish each with ½ tablespoon barbeque sauce, a lettuce leaf, and slices of tomato and red onion.

Exchanges
3 very lean meats; 2.5 starches; 0.5 vegetable

Side Suggestions: Sweet Potato Fries
Preheat oven to 400° F. Slice 1 medium sweet potato into ½-inch strips. Place in a single layer on a cookie sheet, and drizzle with 1 tablespoon olive oil and ¼ teaspoon salt. Bake 40-50 minutes, turning once, until cooked through and slightly crisp. Nutrition Info (for ½ of recipe): 118 calories; 14 g carbohydrate; 1 g protein; 7 g fat (1 g sat); 2 g fiber; 196 mg sodium. Exchanges: 1.5 fats; 0.5 starch.


Nutrition Facts
Serving Size ½ of recipe
Calories 363
Total Fat 6 g
Saturated Fat 0 g
Sodium 970 mg
Total Carbohydrate 57 g
Dietary Fiber 3.5 g
Protein 18 g
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