This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: 1 ½
1 cup thinly-sliced, peeled cucumbers
1 cup shredded romaine lettuce
¾ pound ground turkey, 7% fat or 93% lean
3 seconds olive oil cooking spray
4 whole wheat hamburger buns
2 tablespoons blue cheese salad dressing
2 tablespoons barbeque (BBQ) sauce
4 apples, cored and cut into quarters
4 cups low fat 1% milk
Wash and prepare vegetables.
Shape ground turkey into four patties.
Spray non stick cooking pan with olive oil.
Place burgers in pan and cook over medium high heat, 3-4 minutes on each side, until white throughout.
Place on buns.
Blend dressing and BBQ sauce together.
Top each burger with 1 tablespoon of the blend.
Layer burgers with equal portions of tomato, cucumber and lettuce.
Serve burger with four apple wedges and 1 cup of milk.
Each serving provides: An excellent source of vitamin A, vitamin C, calcium, potassium, and a good source of magnesium and fiber.
Credit: Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 486||Carbohydrates: 60g|
|Total Fat: 16.0g||Cholesterol: 68mg|
|Saturated Fat: 4.3g||Dietary Fiber: 7g|
|% of Calories from Fat: 28%||Sodium: 531mg|