Wild Rice Turkey Burgers
Phase 2Almost 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 servingsNutrition at a glancePer 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
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 glancePer 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