Southwestern Turkey Burger
Turkey's tryptophan spurs your brain to produce feel-good serotonin. Have this burger with a chocolate shake (chocolate has stress-relieving polyphenols). You can whip up an easy lowfat chocolate shake with frozen yogurt, skim milk, and a few vigorous squirts of chocolate syrup. Wrap any unused burgers in plastic wrap and freeze for your next stress attack!
Recipe information
Yield
Makes 4 servings
Ingredients
1
egg white, lightly beaten
1
/3 cup cheddar cheese, diced
12
oz lean ground turkey
1
/4 tsp salt
1
cup kidney beans, drained and rinsed
1
/3 cup breadcrumbs
2
/3 cup chopped onion
1
/3 cup chopped fresh cilantro
2
/3 cup salsa (plus more for topping)
1
tbsp canola oil
1
cup green-leaf lettuce (about 4 large leaves)
4
English muffins, split and toasted
Need to make a substitution?
Preparation
In a large bowl, combine egg white, cheese, turkey, salt, kidney beans, breadcrumbs, onion, cilantro, and salsa and mix thoroughly. Divide the mixture and form into 4 patties. Tuck any pieces of cheese into the burgers with your fingertip to prevent scorching. Heat oil in a large nonstick pan over medium heat. Add burgers and cook 6 to 7 minutes per side or until cooked through. Serve on English muffins, accompanied by lettuce and extra salsa (to use as a topping).
Nutrition Per Serving
Nutritional analysis per serving: 495 calories
17 g fat (6 g saturated fat); 54 g carbohydrates
34 g protein
#### Nutritional analysis provided by Self