Tex-Mex Turkey Burgers
|Total Fat|| 16 g|
|Saturated Fat|| 3 g|
|Sodium|| 896 mg |
|Total Carbohydrate||47 g|
|Dietary Fiber|| 6 g |
|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 |
|Whole-wheat burger buns, toasted||2 |
- Combine salsa, avocado, and cilantro in a small bowl. Set aside.
- In a large bowl, combine breadcrumbs, cumin, chili powder, salt, turkey, and egg white. Divide mixture into two ¾-inch patties.
- 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.
- Arrange burgers on buns and top with avocado topping. Serve.
3 very lean meats; 2.5 starches; 2 monounsaturated fats
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.
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