Breakfast Burgers

Ingredients:

3/4 pound extra-lean ground turkey

1/2 cup minced red bell pepper

1/2 cup minced green bell pepper

2 teaspoons dried onion flakes

1 teaspoon dried parsley flakes

1/2 teaspoon black pepper

Nonstick cooking spray

4 whole wheat English muffins

4 large spinach leaves 4 slices of soy cheese

Directions: Mix turkey, bell peppers, onion flakes, parsley, and black pepper in a large bowl. Shape mixture into 4 patties; spray with cooking spray. Cook patties in a large nonstick skillet over a medium heat 7 minutes or until lightly browned on the bottom. Turn and cook 7 minutes more. Add 2 tablespoons water; cover and cook 3 minutes or until cooked through. Toast English muffins. Place 1 spinach leaf, 1 turkey burger, and 1 slice of cheese on each muffin half; top with remaining muffin half.

Nutrients per Serving: Calories 300, Total Fat 6g, Saturated Fat 2g, Protein 31g, Carbohydrates30g, Cholesterol 30mg, Dietary Fiber 5g, Sodium576 mg Dietary Exchange: 2 Bread/Starch, 3 Meat

 Makes 4 servings.

 

Dietary Exchange: 2 Bread/Starch, 3 Meats