Joy Magazine

Texas Turkey Burgers

These sparkling 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.

Ingredients:

3/4 pound ground, white-meat turkey

3 tablespoons barbecue sauce

Salt and freshly ground pepper, to taste

Vegetable oil spray, as needed

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

3 tablespoons reduced-fat mayonnaise

2 whole-wheat hamburger rolls

1 small tomato, sliced

Directions:

Mix the ground turkey with the barbecue sauce. Add the 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 the vegetable oil spray. Add burgers and cook 3 minutes. Turn and cook 3 minutes. Turn heat down to medium and cover skillet with a lid. Cook 2 to 3 minutes or until a meat thermometer reads 165 F.

While burgers cook, mix the chopped jalapeno and mayonnaise.

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

Makes 2 servings.

Per serving: 434 calories (24 percent from fat), 11.5 g fat (1.9 g saturated, 3.6 g monounsaturated), 108 mg cholesterol, 48.4 g protein, 32.6 g carbohydrates, 4.3 g fiber, 743 mg sodium.

CORN AND BLACK BEAN SALAD

Ingredients:

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, to taste

Directions:

Divide the lettuce leaves between 2 plates. Mix the corn and black beans together in a small bowl. Toss with the dressing and add the salt and pepper to taste. Spoon over lettuce leaves. Makes 2 servings.

Per serving: 180 calories (11 percent from fat), 2.2 g fat (0.3 g saturated, 0.6 g monounsaturated), 1 mg cholesterol, 7.9 g protein, 37.3 g carbohydrates, 7.2 g fiber, 10 mg sodium.


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