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Wild Rice Turkey Burgers

Phase 2

Almost everyone likes a good burger.  If only they werent so bad for you! This recipe is the answer to the dilemma.

• 1 cup wild rice
• 1 pound ground turkey breast
• 2 tablespoons South Beach Barbecue Sauce (see recipe at the bottom)
• 1 egg, beaten
• 4 cubes (1" each) reduced fat cheddar cheese

Preheat the oven to 350 F.

Prepare the wild rice according to the package diretions.

In a large bowl, combine the turkey, wild rice, BBQ sauce, and egg. Divide the turkey mixture into 4 equal parts and shape into patties, placing a cube of cheese in the center of each patty.

Heat a large nonstick skillet over meduim high heat.  Add the patties and sear both sides.  Place the patties in a nonstick baking pan and bake for 10 minutes, or until thermometer inserted in the center of a pattie registers 165 F and the meat is not longer pink.

Makes 4 servings

Nutrition at a glance
Per serving: 430 calories, 15 g fat, 6 g sat. fat,  40 g protein, 31 g carbohydrate, 3 g dietary fiber, 140 mg cholesterol, 330 mg sodium

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South Beach Barbecue Sauce

Phase 1

• 1 can (8 ounces) tomato sauce
• 2 tablespoons white vinegar
• 1 teaspoon Worcestershire sauce
• 1 teaspoon mustard powder
• 2 teaspoons chopped parsley
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1/8 teaspoon galric powder

In a resealable container, combine the  tomato sauce, vinegar, Worcetsershire sauce, mustard powder, parsley, salt, pepper, and garlic powder. (keeps covered in the refrigerator for 1 week)

Makes about 1 cup

Nutrition at a glance
Per 2 tablespoons: 21 calories, 0 g fat, 0 g sat. fat, 1/2 g portein, 6 g carbohydrate, 1/2 g dietary fiber, 0 mg cholesterol, 290 mg sodium

again I forget the wild rice.