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

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3