Celebrate the Fourth of July with this sizzling burger.
These burgers get their bang from jalapeno peppers that are mixed with mayonnaise. Barbecue sauce is mixed in with the turkey, giving it extra flavor and keeping the burger moist.
Mix corn kernels and black beans together for a colorful, tasty side dish.
Helpful Hints:
• Any type of barbecue sauce can be used.
• Place corn in a sieve and run hot water through to quickly defrost the corn or place in a microwave oven for 2 minutes.
Texas Turkey Burgers
Yield 2 servings. Recipe by Linda Gassenheimer
¾ pound ground, white meat turkey
3 tablespoons low-sodium barbecue sauce
Salt and freshly ground black pepper
Vegetable oil spray
1 jalapeno pepper, seeded and chopped (about 2 tablespoons)
3 tablespoons reduced-fat mayonnaise
2 whole wheat hamburger rolls
1 small tomato, sliced
Mix ground turkey with the barbecue sauce. Add salt and pepper to taste. Form into 2 patties, about 4 inches in diameter and ½-inch thick. Heat a nonstick skillet over medium-high heat and coat with vegetable oil spray. Add the burgers and cook 3 minutes. Turn and cook 3 minutes. Turn heat down to medium and cover the skillet with a lid. Saute 2 to 3 minutes or until a meat thermometer reads 165 degrees.
While burgers cook, mix chopped jalapeno pepper and mayonnaise together.
When burgers are cooked, place each burger on the bottom half of a hamburger roll. Place several slices of tomato on each burger. Spread the mayonnaise on the top half of the roll and close.
Per serving: 495 calories (29 percent from fat), 16.2 g fat (2.3 g saturated, 3.9 g monounsaturated), 90 mg cholesterol, 45.2 g protein, 42.2 g carbohydrates, 6.3 g fiber, 721 mg sodium.
Corn and Black Bean Salad
Yield 2 servings. Recipe by Linda Gassenheimer
Several lettuce leaves
1½ cups defrosted frozen corn kernels
½ cup reduced-sodium rinsed and drained black beans
2 tablespoons reduced-fat oil and vinegar dressing
Salt and freshly ground black pepper
Divide lettuce leaves between two plates. Mix corn and black beans together in a small bowl. Toss with dressing and add salt and pepper to taste. Spoon over lettuce leaves.
Per serving: 160 calories (11 percent from fat), 2 g fat (0.2 g saturated, 0.6 g monounsaturated), 1 mg cholesterol, 7.1 g protein, 32.5 g carbohydrates, 6.8 g fiber, 59 mg sodium.
