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The Recipe Instructions |
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Ingredients
1/4 cup Cowpoke Barbecue Sauce, (see below)
= (or substitute prepared barbecue
1 lb ground turkey breast
1 cup whole-wheat bread crumbs
1 egg white
1/2 tsp dried sage leaves
1/2 tsp dried marjoram leaves
1/4 tsp salt
1/4 tsp freshly-ground black pepper
1 tsp vegetable oil
4 whole-grain sandwich rolls, split in half
=== COWPOKE BARBECUE SAUCE ===
1 tsp vegetable oil
3/4 cup chopped green onions
3 garlic cloves, finely chopped
1 can crushed tomatoes - (14 1/2 oz)
1/2 cup ketchup
1/4 cup water
1/4 cup orange juice
2 tbsp cider vinegar
2 tsp chili sauce
1 dash Worcestershire sauce
Directions
Prepare Cowpoke Barbecue Sauce: Heat oil in large nonstick saucepan over
medium heat until hot. Add onions and garlic. Cook and stir 5 minutes or
until onions are tender. Stir in remaining ingredients. Reduce heat to
medium-low. Cook 15 minutes, stirring occasionally. (Makes 2 cups)
Combine turkey, bread crumbs, egg white, sage, marjoram, salt and pepper in
large bowl until well blended. Shape into 4 patties.
Heat oil in large nonstick skillet over medium-high heat until hot. Add
patties. Cook 10 minutes or until patties are no longer pink in center,
turning once.
Place one burger on bottom half of each roll. Spoon 1 tablespoon Cowpoke
Barbecue Sauce over top of each burger. Place tops of rolls over burgers.
Serve with lettuce and tomato and garnish with carrot slices, if desired.
This recipe yields 4 burgers.
Exchanges Per Serving: 2 Starch, 3 Meat.
Nutrition Facts: Calories 319; Calories from fat 17%; Total Fat 6g;
Saturated Fat 1g; Protein 26g; Carbohydrates 40g; Cholesterol 41mg;
Sodium 669mg; Dietary Fiber 2g.
Health Note: Too much fat -- and too little -- can seriously affect your
health. The body needs a minimum of 15 to 25 grams a day, approximately 3
to 5 teaspoons, to carry out a variety of functions. Fat protects the
body's vital organs, helps transport and store the vitamins A, D, E and K,
and provides essential fatty acids that help maintain healthy skin.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-29-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 177 Calories; 4g Fat (19.9% calories
from fat); 6g Protein; 32g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 730mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Turkey Burgers Recipe brought to you by Diet Recipes To-Go
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