Greek-Flavored Turkey Burgers
#134181 - 01/01/05 01:18 PM
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Greek-Flavored Turkey Burgers
1 large egg white
1 cup chopped red onion
3/4 cup chopped fresh mint
1/2 cup dry breadcrumbs
1/3 cup (about 1 1/2 ounces) crumbled feta cheese substitute?
2 tablespoons fresh lemon juice
1 teaspoon dried dill
1 pound ground turkey use ground breast
Cooking spray
4 (1 1/2-ounce) hamburger buns, split
1 (7-ounce) bottle roasted red bell peppers, drained and cut into 1-inch strips
Place egg white in a large bowl; lightly beat with a whisk. Add onion and next 6 ingredients (through turkey); stir well to combine. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done.
Place patties on bottom halves of hamburger buns. Divide peppers evenly among burgers; cover with top halves of buns.
Note: To freeze extra servings, wrap each uncooked patty individually first in plastic wrap and then in heavy-duty aluminum foil. Freeze for up to 2 months. To serve, thaw patties completely in refrigerator, and then cook and serve as directed.
Yield: 4 servings (serving size: 1 burger)
CALORIES 426 (33% from fat); FAT 15.7g (satfat 5.7g, monofat 5.5g, polyfat 3.2g); PROTEIN 30.5g; CARBOHYDRATE 40g; FIBER 2.8g; CHOLESTEROL 101mg; IRON 4.5mg; SODIUM 790mg; CALCIUM 177mg;
Cooking Light, JANUARY 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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First of all the turkey burgers are great. They have tons of mint in them! They need a little sauce or mayo on the bun though. I left out the feta and let hub add it to his on top.
Pasta side dish (serves 4)
1/2 package orzo (rice shaped pasta)
1/2 purple onion, finely sliced vertically
1 smallish zucchini, cut on half and sliced
garlic
1 small can sliced black olives
1/2 package grape tomatoes, halved
just 2 good italian dressing or other low fat dressing
salt and pepper
Cook orzo in salted water and drain. Leave in colander. Back in pan add some olive oil Pam and the onion, zucchini and garlic. Saute a little while until soft. Add the rest of the ingredients including the pasta and stir. Roasted pepper can be added (I didn't add it b/c it went atop the burger). Have some feta for non-IBSers to top pasta and burger with. 
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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they do make a veggie feta cheese, but i wouldn't recommend it! it was awful!
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