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| Recipe: Greek Turkey Burgers |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
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| Ingredients: |
- 1 cup plain lowfat yogurt
- 1 clove garlic, minced
- 2 tsp. mint, or 2 Tbs. fresh, chopped
- 1 Lbs. ground turkey
- 1-1/2 tsp. feta cheese\grated, crumbled
- 4 Kalamata or black olive, pitted and finely chopped
- 4 pita bread loaf, cut in half
- 1 tomato\raw, sliced
- 1 red onion\raw, thinly sliced
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| Cooking Directions: |
Turn on broiler. Line a sieve with slightly damp paper towels. Pour
yogurt into sieve. Set over a bowl and let stand 30 minutes. Combine
garlic, mint and salt to taste in a mortar or small bowl. Mash to a paste. Combine garlic paste with
drained yogurt. Set aside. Combine turkey, feta cheese, and olives in a
mixing bowl. Gently form into 1-0/1 inch thick patties (one patty per serving).
Season to taste with pepper. Broil 4-5 minutes per side or until turkey
is slightly pink inside. Serve burgers in pita bread pockets with tomatoes,
onions and yogurt sauce. |
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| Per Serving:
calories 401, fat 11.6g, calories from fat 26%, protein 29.4g, cholesterol 94.4mg, dietary fiber 2.4g
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| Nutrients |
Exchanges |
| Calories |
401 |
Milk Exchanges |
0.4 |
| Protein |
29.4g |
Vegetable Exchanges |
0.8 |
| Carbohydrates |
42.5g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.4g |
Bread Exchanges |
2.0 |
| Sugar |
8.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
11.6g |
Lean Meat Exchanges |
2.9 |
| Saturated Fat |
4.0g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
4.5g |
Fat Exchanges |
0.5 |
| Poly-unsaturated Fat |
3.1g |
| % Calories from Fat |
26% |
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|
| Cholesterol |
94.4mg |
| Sodium |
527.4mg |
| Vitamins |
Minerals |
| Vitamin A |
36.6IU |
Calcium |
201.2mg |
| Thiamin (B1) |
1.6mg |
Copper |
1.6mg |
| Riboflavin (B2) |
0.7mg |
Iron |
4.1mg |
| Niacin (B3) |
7.1mg |
Magnesium |
56.5mg |
| Vitamin B6 |
1.2mg |
Manganese |
0.9mg |
| Vitamin B12 |
0.7mcg |
Phosphorus |
346.9mg |
| Vitamin C |
8.6mg |
Potassium |
605.4mg |
| Vitamin E |
1.8IU |
Selenium |
19.5mcg |
| Folate |
41.4mcg |
Sodium |
527.4mg |
| Pantothenic Acid |
1.5mg |
Zinc |
3.6mg |
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