Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

Per Serving Lemon-Turkey Patties
Makes: 4 servings
Serving Size: 1 patty
Calories	260
Fat	10	g
Saturated Fat	2.9	g
Trans Fat	0.1	g
Carbohydrate	15	g
Fiber	1	g
Sugars	2	g
Cholesterol	130	mg
Sodium	120	mg
Potassium	325	mg
Protein	25	g
Phosphorus	260	mg
Choices: Starch 1, Lean Protein 3, Fat 1

Lemon-Turkey Patties

• Makes: 4 servings
• Serving Size: 1 patty
• Preparation Time: 10 minutes
• Cooking Time: 12 minutes

Ingredients

1	lb.	ground lean turkey
1	Tbsp.	salt-free lemon-pepper seasoning
1	cup	panko bread crumbs
1		egg, beaten
4	Tbsp.	finely minced onion
2		garlic cloves, finely minced (almost to a paste)
		Dash hot sauce

Directions

1. Combine all of the ingredients, handling the meat lightly. Form mixture into 4 equal size patties.
2. Prepare an outdoor grill, with the rack set 6 inches from the heat source. Coat the rack with cooking spray. Grill the patties on medium-high heat for 5 to 6 minutes per side, until the turkey is cooked through to an internal temperature of 165 F.
3. Remove the patties from the grill and keep them warm until ready to serve. If desired, serve on a whole wheat bread thin with lettuce, tomato, onion, and your favorite condiments.

Trans Fat

While manufactured trans fats are bad for cardiovascular health, “natural” trans fats found in dairy products and meats, such as the ground turkey used here, seem to have no harmful effects.

Additional Foods in This Meal

Burger Bun

Whole wheat bread thin (such as Arnold Sandwich Thins Rolls)

• Per Serving
• Calories: 100
• Carbohydrate: 22g
• Choices: Starch 1.5

Nonstarchy Vegetable

1 Garlic-Vegetable Foil Purse

• Per Serving
• Calories: 115
• Carbohydrate: 8g
• Choices: Nonstarchy Vegetable 2, Fat 1.5

Fruit

3/4 cup fresh mixed berries, 1 Tbsp plain nonfat Greek yogurt, 1/4 tsp fresh lemon zest

• Per Serving
• Calories: 60
• Carbohydrate: 14g
• Choices: Fruit 1