July 18, 2011 in Features

Turkey burgers get kick from peppers

Linda Gassenheimer, Miami Herald
 

Texas Turkey Burgers get their bang from jalapeno peppers mixed with mayonnaise. Barbecue sauce mixed in with the turkey gives a barbecue flavor to the burgers without having to heat up the grill.

Mix corn kernels and black beans together for a colorful, tasty side dish.

This meal contains 613 calories per serving with 20 percent of calories from fat.

Texas Turkey Burgers

3/4 pound ground, white-meat turkey

3 tablespoons barbecue sauce

Salt and freshly ground pepper

Vegetable oil spray

1 jalapeno pepper, seeded and chopped (about 2 tablespoons)

3 tablespoons reduced-fat mayonnaise

2 whole-wheat hamburger rolls

1 small tomato, sliced

Mix ground turkey with the barbecue sauce. Add salt and pepper to taste. Form into 2 patties, about 4 inches across and 1/2 inch thick.

Heat a nonstick skillet over medium-high heat and coat with vegetable oil spray. Add the burgers and cook 3 minutes. Turn and cook 3 minutes.

Reduce heat to medium and cover the skillet with a lid. Cook 2 to 3 minutes or until a meat thermometer reads 165 degrees.

While burgers cook, mix chopped jalapeno and mayonnaise.

When burgers are cooked, place each on the bottom half of a hamburger roll. Place several slices of tomato on each. Spread the mayonnaise on the top half of the roll and close.

Yield: 2 servings

Nutrition per serving: 434 calories (24 percent from fat), 11.5 grams fat (1.9 grams saturated, 3.6 grams monounsaturated), 108 milligrams cholesterol, 48.4 grams protein, 32.6 grams carbohydrates, 4.3 grams fiber, 743 milligrams sodium.

Corn and Black Bean Salad

Several lettuce leaves

1 1/2 cups defrosted frozen corn kernels

1/2 cup rinsed and drained black beans

2 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground pepper

Divide lettuce leaves between two plates. Mix corn and black beans together in a small bowl. Toss with dressing and add salt and pepper to taste. Spoon over lettuce leaves.

Yield: 2 servings

Nutrition per serving: 180 calories (11 percent from fat), 2.2 grams fat (0.3 gram saturated, 0.6 gram monounsaturated), 1 milligram cholesterol, 7.9 grams protein, 37.3 grams carbohydrates, 7.2 grams fiber, 10 milligrams sodium.

Linda Gassenheimer’s latest cookbook is “The Flavors of the Florida Keys.” Reach her at Linda@dinnerinminutes.com or visit her website, dinnerinminutes.com.


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