Directions:
- In a large bowl, combine egg white, cheese, turkey, salt, kidney beans, breadcrumbs, onion, cilantro, and salsa and mix thoroughly. Divide the mixture and form into 4 patties. Tuck any pieces of cheese into the burgers with your fingertip to prevent scorching. Heat oil in a large nonstick pan over medium heat. Add burgers and cook 6 to 7 minutes per side or until cooked through. Serve on English muffins, accompanied by lettuce and extra salsa (to use as a topping).
- Nutritional analysis per serving: 495 calories, 17 g fat (6 g saturated fat); 54 g carbohydrates, 34 g protein Nutritional analysis provided by Self
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 424.55 Kcal (1778 kJ) | ||
| Calories from fat | 139.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.54g | 24% | |
|---|---|---|---|
| Cholesterol | 74.37mg | 25% | |
| Sodium | 914.73mg | 38% | |
| Potassium | 592.31mg | 13% | |
| Total Carbs | 43.13g | 14% | |
| Sugars | 4.45g | 18% | |
| Dietary Fiber | 7.47g | 30% | |
| Protein | 29.26g | 59% | |
| Vitamin C | 3.4mg | 6% | |
| Iron | 3.6mg | 20% | |
| Calcium | 249.4mg | 25% | |
| Amount Per 100 g | |||
| Calories | 142.59 Kcal (597 kJ) | ||
| Calories from fat | 46.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.22g | 24% | |
|---|---|---|---|
| Cholesterol | 24.98mg | 25% | |
| Sodium | 307.21mg | 38% | |
| Potassium | 198.93mg | 13% | |
| Total Carbs | 14.49g | 14% | |
| Sugars | 1.49g | 18% | |
| Dietary Fiber | 2.51g | 30% | |
| Protein | 9.83g | 59% | |
| Vitamin C | 1.1mg | 6% | |
| Iron | 1.2mg | 20% | |
| Calcium | 83.8mg | 25% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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