The hamburger is an American food icon. Easy to eat and a pleasure when cooked on the grill. But try substituting America's favorite with this lean, mean, protein machine.
Yield: 4 servings
1lb lean ground turkey meat
½ cup whole wheat breadcrumbs
⅛ cup reduced-sodium, soy sauce
½ cup nonfat, skim milk
1 egg white
2 cloves of garlic, minced
Place breadcrumbs into a bowl with soy sauce and milk; then mix with fingers until the bread is completely broken up. Preheat oven to 350°F.
Add egg and mix well; then add turkey and garlic, folding gently with your hands until the liquid is evenly incorporated. Form small patties one inch in diameter. In a medium oven-proof skillet, gently brown each burger. Slide the skillet into the oven and bake for 15-20 minutes, until the center of the burgers are no longer pink.
Nutrition Facts (per serving) serving size 4 oz: calories 398, protein 29g, carbohydrates 42g, fat 12g, saturated fat 3g, cholesterol 90mg, fiber 0g, sodium 682mg.