Grilled turkey burger
Dietitian's tip: Substituting ground turkey breast for ground beef sheds about 200 calories, 25 grams of fat, 10 grams of saturated fat and 45 milligrams of cholesterol. This is a much healthier and tastier burger.
SERVES 4
Ingredients
1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup
Directions
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.
Nutritional Analysis(per serving)Serving size: 1 prepared burger
Calories 342 Cholesterol 45 mg
Protein 33 g Sodium 678 mg
Carbohydrate 44 g Fiber 6 g
Total fat 5 g Potassium 446 mg
Saturated fat 1 g Calcium 93 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 3
Meat and meat substitutes 4
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 3
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00370 
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