TURKEY & BLACK BEAN SLOPPY JOES

Turkey and Black Bean Sloppy Joes
Low fat, high taste sloppy joes

INGREDIENTS
19 ounces turkey (93% lean)
black beans 1 can - drained and rinsed
one medium onion sliced
1 tsp minced garlic
1 can - 6oz tomato paste
12 oz low sodium tomato juice
1 tbsp olive oil
1 tsp paprika
2 tsp chili powder
1 can tomatoes and green chiles
0.25 tsp salt
1 tsp Onion & Herb Ms Dash


DIRECTIONS
Brown ground turkey and drain fat. Combine remaining ingredients and heat till hot and desired thickness. Server on whole wheat hamburger buns or whole wheat bread. (bun/bread in not in calorie count).

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 199.2

Total Fat:	7.1g
Total Carbs:	20g
Dietary Fiber:	5.6mg
Protein:	17.7g

SKILLET RANCH BURGER

Lean ground turkey keeps these burgers light, while jalapenos and ranch dressing mix add great flavor 

• 4 Servings
• Prep/Total Time: 30 min.

15 15 30  Ingredients

• 1/2 cup soft bread crumbs *use crushed pork rinds and lower the cab values. adjust nutritional values accordingly.
• 1 small onion, finely chopped
• 1 small green pepper, finely chopped
• 2 jalapeno peppers, seeded and finely chopped
• 1/4 cup egg substitute
• 1-1/4 teaspoons ranch salad dressing mix
• 1 teaspoon garlic powder
• 1/2 teaspoon hot pepper sauce
• 1 pound lean ground turkey
• 4 whole wheat hamburger buns, split
• 4 lettuce leaves
• 4 slices tomato
• 4 slices onion
• 
  SAUCE:
• 1/2 cup fat-free sour cream
• 1 teaspoon ranch salad dressing mix

Directions

• In a large bowl, combine the first eight ingredients. Crumble turkey over mixture and mix well. Shape into four patties.
• In a large nonstick skillet coated with cooking spray, cook patties over medium heat for 6-8 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Serve on buns with lettuce, tomato and onion. Combine sour cream and dressing mix; spoon over burgers. Yield: 4 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 burger equals 

373 calories, 

12 g fat (3 g saturated fat), 

95 mg cholesterol, 

772 mg sodium, 

39 g carbohydrate, 

5 g fiber, 

29 g protein. 

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 vegetable.

THAI TURKEY BURGER

Thai Turkey Burgers

Prep Time: 20 mins

Cook Time: 14 mins

Total Time: 34 mins

Ingredients

• 1/4 cup(s) refrigerated or frozen egg product, thawed, or 1 egg, beaten
• 1/4 cup(s) bread crumbs, fine, dry*you could use crushed pork rinds here, for more protein, less carbs, adjust nutritional values accordingly
• 1 teaspoon Thai seasoning
• 1 pounds turkey, ground
• 6 hamburger buns, whole-grain (cocktail-size)
• 3/4 cup(s) basil, fresh
• 2 tablespoon peanut dipping sauce
• 1 medium mango(es), pitted, peeled and sliced

Preparation

1. In a medium bowl, combine egg product or egg, bread crumbs, and Thai seasoning or curry powder. Add ground turkey breast; mix well. Shape into six 3/4-inch-thick patties.

2. Place patties on the greased rack of an uncovered grill directly over medium goals. Grill for 14 to 18 minutes or until done (165°F),* turning once.

3. To serve burgers, top bottom half of each bun with some of the basil. Add patties. Spoon peanut dipping sauce over patties; add mango slices and bun tops.

Nutritional Info (Per serving):

Calories: 213, 

Saturated Fat: 1g, 

Sodium: 438mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 23g, 

Cholesterol: 30mg, 

Protein: 22g

Exchanges: 

Fruit: 0.5, 

Starch: 1, 

Lean Meat: 3

Carb Choices: 1.5

Quick Hamburger Soup

Prep Time: 20 mins

Cook Time: 25 mins

Total Time: 45 mins

Ingredients

• 8 pounds beef, extra-lean ground
• 8 pounds turkey, ground, uncooked
• 2 large onion(s), finely chopped
• 2 sprig(s) carrot(s), coarsely shredded
• 2 sheet(s) celery, sliced
• 2 tablespoon garlic, minced
• 6 cup(s) broth, reduced-sodium beef
• 29 pounds tomatoes, diced, 2 cans, 14 1/2 ounces each, undrained
• 1 slice(s) sage, fresh, or 1 teaspoon crushed, dried sage
• 2 small thyme, fresh, or 1 teasoon crushed, dried thyme
• 1 small rosemary, fresh, or 1/2 teaspoon crushed, dried rosemary
• 1/4 small salt
• 1/4 small pepper, black ground
• 2 large potato(es), chopped
• sprig(s) sage, fresh, optional

Preparation

1. In a Dutch oven, combine beef, turkey, onion, carrot, celery, and garlic; cook until meat is brown and onion is tender. Drain off fat. Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme, rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are tender. If desired, garnish with additional fresh sage.

Nutritional Info (Per serving):

Calories: 103, 

Saturated Fat: 1g, 

Sodium: 418mg, 

Dietary Fiber: 1g, 

Total Fat: 2g, 

Carbs: 10g, 

Cholesterol: 19mg, 

Protein: 10g

Exchanges: 

Vegetable: 1, 

Starch: 0.5, 

Lean Meat: 1

Carb Choices: 0.5

TURKEY BURGER W/ HERB SAUCE

Turkey Burgers with Herb Sauce

A tangy sour cream sauce complements these moist ground turkey burgers stuffed with feta cheese. 

• 2 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1/4 cup finely chopped red onion
• 2 tablespoons minced fresh parsley
• 1 tablespoon plus 1/3 cup sour cream, divided
• 1/2 pound lean ground turkey
• 1 tablespoon crumbled feta cheese
• 1-1/2 teaspoons minced chives
• 1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
• 1-1/2 teaspoons lemon juice
• 3/4 teaspoon minced fresh tarragon or 1/4 teaspoon dried tarragon
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 2 lettuce leaves
• 2 sesame seed hamburger buns, split

Directions

• In a small bowl, combine the onion, parsley and 1 tablespoon sour cream. Crumble turkey over mixture and mix well. Shape into four thin patties. Top two patties with feta cheese; top with remaining patties and press edges firmly to seal.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 165°.
• In a small bowl, combine the chives, basil, lemon juice, tarragon, salt, pepper and remaining sour cream. Serve burgers on lettuce-lined buns with herb sauce. Yield: 2 servings.

Nutrition Facts: 1 burger (prepared with reduced-fat sour cream) equals 

391 calories, 

17 g fat (7 g saturated fat), 

106 mg cholesterol, 

562 mg sodium, 

29 g carbohydrate, 

2 g fiber, 

29 g protein.

TURKEY BURGER W/ JALAPENO CHEESE SAUCE

Turkey Burgers with Jalapeno Cheese Sauce

***

This is a lighter version of a tasty burger that people enjoyed at a place I once worked. substituted the beef with turkey and use low-fat cheese, the results are tastier than the original crowd-pleaser. 

• 6 Servings
• Prep/Total Time: 25 min.

10 15 25

Ingredients

• 3 slices whole wheat bread, torn
• 1 cup fat-free milk, divided
• 6 garlic cloves, minced
• 1-1/2 teaspoons ground mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1-1/2 pounds lean ground turkey
• 1-1/4 teaspoons all-purpose flour
• 3/4 cup shredded reduced-fat cheddar cheese
• 1 jalapeno pepper, seeded and chopped
• 6 whole wheat hamburger buns, split
• 6 lettuce leaves
• 6 slices tomato

Directions

• In a large bowl, soak bread in 1/2 cup milk for 1 minute. Add the garlic, mustard, salt and pepper. Crumble turkey over mixture and mix well. Shape into six patties; set aside.
• In a small saucepan, combine flour and remaining milk until smooth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Add cheese and jalapeno; stir until cheese is melted. Keep warm.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Serve on buns with lettuce, tomato and jalapeno cheese sauce. Yield: 6 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 burger equals 

387 calories, 

15 g fat (5 g saturated fat), 

100 mg cholesterol, 

599 mg sodium, 

33 g carbohydrate, 

5 g fiber, 

30 g protein.  

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 fat.

HAMBURGER SOUP

Ingredients:

8 ounces extra-lean ground beef *swap out ground beef for ground turkey, lowers fat content. adjust values accordingly.
8 ounces uncooked ground turkey breast *use ground turkey breast here as well
1-1/2 cups finely chopped onion
2 carrots, coarsely shredded
2 stalks celery, sliced
2 cloves garlic, minced
6 cups lower-sodium beef broth
2 14-1/2-ounce cans diced tomatoes, undrained
1 tablespoon snipped fresh sage or 1 teaspoon dried sage, crushed
2 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 medium potatoes, chopped (2 cups)-optional, *if not used, the carb value is lowered

Directions:

1. In in a Dutch oven, cook beef, turkey, onion, carrot, celery, and garlic until meat is brown and onion is tender. Drain off fat.

2. Add beef broth, undrained tomatoes, sage, thyme, rosemary, salt and pepper. Bring to boiling; stir in potatoes. reduce heat. Cover; simmer 10 to 15 minutes or until vegetables are tender

Makes 12 (1 Cup) Servings

Nutritional Info Per Serving: 
Calories 103; 
Total Fat (g) 2; 
Cholesterol (mg) 19;
Sodium (mg) 418; 
Carbs (g) 10; 
Fiber (g) 1; 

WW points 2

EASY MEATLOAF

Ingredients:

1 c chopped onions
1/4 c ketchup
1 1/2 tsp minced garlic
2 tsps worcestershire sauce
1 lb ground chicken breast skinless
1 1/4 tsps salt
1/2 tsp black pepper
3/4 c bread crumbs
1 whole egg

Directions:

Preheat oven to 350. Prepare a 8" x 4" loaf pan with cooking spray; set aside. In a non-stick skillet, cook onions and garlic until tender. Place in a mixing bowl. Stir in chicken, bread crumbs, egg, 1/4 cup ketchup, worcestershire sauce, salt, and black pepper. Mix well. Place mixture into prepared pan. Spread top with remaining ketchup. Bake for one hour, or until loaf reaches 185 on a meat thermometer. Let stand five minutes before slicing.

Makes 12 Servings

Nutritional Info Per Serving:
Calories 80;
Total Fat 2 g;
Saturated Fat 0.1 mg;
Cholesterol 37 g;
Carbohydrates 2 g;
Sodium 485 mg;
Sugars 5 g;
Fiber 0.3 g;

WW Points 1.5

SALSA TURKEY BURGERS

Salsa Turkey Burgers

Quick, easy and tasty turkey burgers with a kick.

INGREDIENTS
1 lb ground turkey (99% fat free)
1/3 cup seasoned bread crumbs
4 tbsp chunky salsa (use medium or hot for extra kick)

DIRECTIONS
Combine all ingredients until well mixed.
Add salt and pepper to taste.
Divide into 4 patties.
Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through.

Number of Servings: 4

Nutritional Info

Amount Per Serving:
Calories: 161.8
Total Fat: 1.5g
Total Carbs: 7.6g
Dietary Fiber: 0.5mg
Protein: 29.4g

MEATLOAF FLORENTINE

Meatloaf Florentine

 

* 2 egg whites
* 1 egg
* 1/4 cup fat-free or 1% lowfat milk
* 2 tablespoons tomato paste
* 1 10-ounce package frozen chopped spinach, thawed and squeezed to drain well
* 1/3 cup plain fine-dry breadcrumbs
* 1/3 cup chopped onion
* 1/3 cup chopped softened sun-dried tomatoes,* chopped red bell pepper or chopped
canned mushrooms
* 2 teaspoons dried basil leaves
* 3/4 teaspoon garlic salt
* 1/2 teaspoon dried oregano leaves
* 1/4 teaspoon ground black pepper
* 1 1/2 pounds 90% lean ground beef or 85% lean fresh ground turkey
* 2/3 cup bottled marinara or favorite pasta sauce
* 3 tablespoons finely shredded fresh Parmesan cheese

1. Lightly beat egg whites, egg, milk and tomato paste in large bowl. Stir in spinach,
breadcrumbs, onion, tomatoes, basil, garlic salt, oregano and pepper. Add ground meat
and mix (do not overwork meat mixture).
2. Cut two 16 x 4-inch strips of heavy foil; fold foil strips lengthwise in half. Place foil
strips, in a crisscross fashion, in 5- to 7-quart electric slow cooker with strips coming up
and over the sides. With damp hands, form ground meat mixture into a 6-inch-round loaf.
Place meatloaf in slow cooker on center of foil strips. If necessary, slightly reshape
meatloaf so it does not touch side of slow cooker.
3. Cover and cook on LOW for 2½ to 3 hours or until instant-read thermometer inserted
near center reads a least 160° F (for beef) or 165° F (for turkey). Transfer meatloaf to
carving board using the foil strips to lift and carry. Loosely cover with foil; let rest for 10
minutes. Meanwhile, heat pasta sauce in small saucepan.
4. To serve, cut meatloaf into slices and pass with heated pasta sauce and Parmesan
cheese.

Serves 6

calories: 230; 60 calories from fat
total fat: 7 g; 2.5 g saturated fat, 0 g trans fat cholesterol: 100 mg; sodium: 590 mg total
carbohydrates: 12 g; fiber: 2 g; sugars: 4 g protein: 30 g

SLOPPY JOE

Ingredients

2-3/4 lbs Extra Lean Ground beef or ground Turkey, browned, drained, and patted dry
1 onion, finely chopped
1 green pepper, finely chopped
2-8 oz can tomato sauce, no salted added
3/4 c ketcup, no salted added
1 tbsp worcestershire sauce
1 tsp chili powder
1/4 tsp pepper
1/4 tsp garlic powder

Cooking Instructions

Combine all ingredients in slow cooker
Cover; cook on low for 8-10hrs or on high for 3-4 hrs
Serve on Sandwich rolls
Enjoy!

Servings Per Recipe: 6

• 350 cal
• 3 grams sugar
• 3 grams carb
• without the buns)