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.

LOW-FAT RANCH DIP

LOW-FAT RANCH DIP

Makes 2 cups
Provides 1 vegetable serving per ½ cup portion

This fabulous dip is full of cancer-fighting nutrients and it contains the secret of a good dip-texture. The secret is beans. It's true! Canned Great Northern beans can be pureed to a silky smoothness and then made into a delicious ranch-type dip.  Mix and serve with fresh spring vegetables like carrots, asparagus, and sugar snap peas. You'll get great taste with every bite.

1 15-ounce can Great Northern beans, rinsed and drained

¼ cup water

½ cup plain low-fat yogurt

½ teaspoon garlic powder or 1 tablespoon of roasted garlic
pinch cayenne pepper

¼ teaspoon pepper
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley

¼ teaspoon dried tarragon

¼ teaspoon salt
1 tablespoon lemon juice

1. Whiz the beans and garlic in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky-smooth. Use a spatula to scrape the mixture into a medium bowl.

2. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl surrounded by spring vegetables such as sugar snap peas, tiny radishes, baby carrots, and lightly steamed baby new potatoes.

Nutritional Analysis per serving:
40 calories
less than 1 g fat
0 g saturated fat
8 g carbohydrates
246 mg sodium
2 g dietary fiber

Creamy Dill Ranch Dressing

Prep Time: 10 mins

Total Time: 10 mins

Ingredients

• 1 small shallot(s), peeled
• 3/4 cup(s) cottage cheese, nonfat
• 1/4 cup(s) mayonnaise, reduced-fat
• 2 tablespoon buttermilk, powdered
• 2 tablespoon vinegar, white wine
• 1/4 cup(s) milk, fat-free
• 1 tablespoon dill weed, fresh, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground, freshly ground

Preparation

1. With the food processor running, add shallot through the feed tube and process until finely chopped.

2. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes.

3. Pour in milk while the processor is running. Scrape down the sides, add dill, salt and pepper and process until combined. 

Nutritional Info (Per serving): 

Calories: 19, 

Saturated Fat: 0g, 

Sodium: 125mg, 

Dietary Fiber: 0g, 

Total Fat: 1g, 

Carbs: 2g, 

Cholesterol: 1mg, 

Protein: 2g