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1 pound ground turkey
½ Tbs. garlic powder
½ Tbs. onion powder
2 tsp. Worcestershire sauce (lite or low sodium)
1 tsp. Soy sauce (lite or low sodium)
Salt and pepper to taste
Mix all ingredients. Makes 5 burgers. Grill 10-15 minutes and flip once.
Calories 171, Fat 9 g, Cholesterol 90 mg, Sodium 158 mg, Protein 20 g.
Mix all ingredients in 4 quart sauce pan. Simmer 20-30 minutes. Add salt and pepper to taste.
6 1½ cup servings
172 calories, 11 grams protein, 29 grams carbohydrate, 7 grams fiber, 2 grams fat, <1 gram saturated fat, 7 grams cholesterol, 478 grams sodium
Combine vanilla pudding with fat-free milk and sour cream and beat until thick, cover. Cover bottom of glass bowl with sliced angel food cake. Spoon pudding mixture over cake. Cover with 2 cups fruit and repeat layers 2 more times as above. Chill until ready to serve.
Makes 12 servings
Calories 136, Fat 3.2g, Protein 3.8g, Carb. 24g, Fiber 2g, Sodium 265mg, Chol.7mg