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Turkey Burgers

1 lb Ground Turkey( may use ground chicken)

1 whole red riped tomatoe

1/4 medium red onion

2 tblesp fat free italian dressing

4 med size mushrooms

1/4 cup bread crumbs( perfer low carb bread crumbs)

chop tomato, onion, and mushrooms

place ground turkey in a bowl

add the chopped tomato, onion, and mushroom.

Mix all together using your clean hands

then add 1/4 cup bread crumbs , 1 tablesp fat free italian dressing

Mix all together

make 4 patties.

cook them by either grilling them or baking in the oven on 375 for about 1/2 hour

These patties are about 200 calories each.

ENJOY !!!

 

escarole.gif

Escarole, Brown Rice and Chic Peas

 

2 heads of fresh escarole, cleaned and cut

1/2 cup chic peas

olive oil spray

2 plum tomatoes

1/4 cup of brown rice

2 cloves of garlic

salt and pepper to taste

Boiled escarole for about 10- 15 minutes

Cut plum tomatoes into pieces

boil brown rice until tender

cut up garlic cloves

Spray skillet with olive oil spray. Sautee garlic and tomato in skillet for about 2-3 mins or until garlic is litely browned. Then add escarole, sautee for 10 minutes. Then add chic peas and brown rice, salt and pepper. Sautee all together for 3-4 mins. reduce gas to sim for 5 mins.

serving size: 2

calories per seving:160

Corn Chowder
 
1 tbsp vegetable oil                                 1 cup raw potato,diced1/2 in
2 tbsp celery finely diced                        1 cup water
2 tbsp onion finely diced                         1/4 tsp salt
1 pack frozen whole corn kernals           pepper to taste
2 tbsp flour                                                2 cup skim milk
2 tbsp green pepper diced
 
1 Heat oil in medium sauce pan. Add celery, onion, green papper,and sautee for about 2-3 minutes.
2 Add corn, potatow, water, salt,pepper. Bring to a boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatos are tender.
3 Place 1/2 cup of milk in jar with tight fitting lid. Add flour and shake vogorouly.
4 Gardually add flour and milk mixture to cooked vegetables. Then add remaining milk.
5 Cook stirring constantly, until mixture comes to a boil and thickens.
6 Serve
 
Servings 4,  serving size 1 cup.
calories 160 ,   Total fat 5 gms, sat fat 1 gm,  choles 5 mg
sodium 205 mg,  fiber 4 gms,  protein 7 gms,   carb  31 gms, 
potassium 455 mg
 
 
 
 
 

Turkey Meat Loaf
 
! lb lean ground turkey
1/2 cup oats dry
1 egg ( may use 1/4 egg beaters instead)
1/4 fresh onion diced
1/4 cup ketchup
salt pepper garlic powder to taste
 
1 Combine all ingredients in a bowl and mix well.
2 Bake in loaf pan ay 350 for 25- 30 mins
3 cut into 5 slices, sever and enjoy.
 
servings 5, serving size 1 slice
calories 192,  T fat 7 gms,  sat fat2 gms,  cholesterol 103 mg
sodium 214 mg,  fiber 1gm,  protein 21 gms,  carb 23 gms
potassium 292 mg
 

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