Cajun Turkey Cheeseburgers with Tabasco Ketchup |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Healthy bonus: Fiber, vitamin C, and potassium from bell peppers; lycopene from red pepper and ketchup (this recipe has less than half the sugar of the typical store-bought kind) Ingredients:
vegetable-oil cooking spray |
1/2 each red, yellow and green bell peppers, cored, seeded and cut into strips |
1 lb lean ground turkey |
1 tsp old bay seasoning |
1/4 tsp ground cayenne pepper |
1/4 tsp salt |
4 slices lowfat pepper jack cheese |
4 whole-grain english muffins |
2 tbsp tomato paste |
1 tbsp nonfat sour cream |
3/4 tsp tabasco sauce |
1/2 tsp distilled white vinegar |
1/8 tsp salt |
Directions:
1. Preheat grill, indoor grill pan, or heavy frying pan to medium high. Coat a medium-sized pan with cooking spray. Sauté bell peppers 20 minutes over medium low. Mix ketchup ingredients in a small bowl; set aside. Combine turkey with Old Bay seasoning, cayenne pepper, and salt in a medium-sized bowl. Form into 4 patties. Grill patties 4 minutes on each side or until juices run clear. Remove from heat and top each burger with a slice of cheese. Toast English muffins; spread with ketchup. Place each burger on a muffin; top with sautéed peppers.
2. Nutritional analysis per serving 385 calories, 12.5 g fat (2.2 g saturated fat), 32 g carbohydrates, 34 g protein, 5.8 g fiber Nutritional analysis provided by Self
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