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Low Fat Turkey Burgers

 

.
9

Yield

4

servings

Prep

10

min

Cook

10

min

Ready

45

min

Trans-fat Free
 

Ingredients

cup couscous
½ cup water
2 teaspoons canola oil
½ cup sweet red bell peppers
chopped, 1/2 medium
2 cloves garlic
minced
1 teaspoon thyme
dried
*
1 teaspoon curry powder
½ teaspoon cumin
ground
½ teaspoon allspice
*
½ teaspoon ginger
ground
*
½ teaspoon salt
¼ teaspoon black pepper
freshly groud
*
¼ teaspoon paprika
spanish
*
teaspoon cayenne pepper
*
12 ounces ground turkey
4 each hamburger buns
whole-wheat, or English muffins, split and toasted
*
4 slices tomatoes
*
4 each lettuce leaves
*

Directions

Combine couscous and water in a small bowl; let stand for 20 to 30 minutes, or until the couscous is tender and the water is absorbed.

Meanwhile, heat oil in a small nonstick skillet over low heat.

Add bell pepper, garlic, thyme, curry powder, cumin, allspice, ginger, salt, pepper, paprika and cayenne.

Cook, stirring, until the bell pepper is slightly softened, 1 to 2 minutes.

Let cool.

Prepare a grill or preheat the broiler.

Combine turkey, the couscous and the bell-pepper mixture in a medium-sized bowl; mix thoroughly but lightly.

Shape into four ¾ inch-thick patties. If using the grill, oil the grill rack (see Tip) or oil the broiler pan.

Grill or broil the patties until browned and no longer pink inside, about 5 minutes per side.

Place on buns (or English muffins) and garnish with tomato slices and lettuce leaves.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 155g (5.5 oz)
Amount per Serving
Calories 28543% of calories from fat
 % Daily Value *
Total Fat 14g 21%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 86mg 29%
Sodium 390mg 16%
Total Carbohydrate 5g 5%
Dietary Fiber 2g 6%
Sugars g
Protein 51g
Vitamin A 13% Vitamin C 42%
Calcium 4% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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