Prep Time: 15 minutes Cook Time: 15 minutes Serving Size: 1 burger Serves: 4
Nutrition Facts |
|
| Serving Size 1 burger (144g) | 4 servings per container |
| Amount per serving | |
| Calories 200 | |
| % Daily Value * | |
| Total Fat 13g | 17% |
| Saturated Fat 3g | 15% |
| Trans Fat 0g | |
| Cholesterol 100mg | 33% |
| Sodium 360mg | 16% |
| Total Carbohydrate 3g | 1% |
| Dietary Fiber 1g | 4% |
| Total Sugars 0g | |
| Includes 0g Added Sugars | 0% |
| Protein 20g | |
| Vitamin D 0mcg | 0% |
| Calcium 17mg | 2% |
| Iron 1mg | 6% |
| Potassium 640mg | 15% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
INGREDIENTS
¼ small bell pepper
¼ small red onion
1 pound lean ground chicken, turkey,
or beef
1½ teaspoons garlic powder
1½ teaspoons onion powder
½ teaspoon dried parsley flakes
1 teaspoon ground black pepper
½ teaspoon salt
1 tablespoon canola oil
¼ cup water
STEPS
- Rinse and finely chop bell pepper and onion.
- In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, parsley, salt, and pepper.
- Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.
- In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the pan. Cover and cook until the burgers reach 165ºF, about 10 minutes more.
IDEAS
- Serve on whole wheat buns with lettuce, tomato and onion. Or, pair with a tossed salad and Sweet Potato Fries.
Nutrition Facts |
|
| Serving Size 1 burger (144g) | 4 servings per container |
| Amount per serving | |
| Calories 200 | |
| % Daily Value * | |
| Total Fat 13g | 17% |
| Saturated Fat 3g | 15% |
| Trans Fat 0g | |
| Cholesterol 100mg | 33% |
| Sodium 360mg | 16% |
| Total Carbohydrate 3g | 1% |
| Dietary Fiber 1g | 4% |
| Total Sugars 0g | |
| Includes 0g Added Sugars | 0% |
| Protein 20g | |
| Vitamin D 0mcg | 0% |
| Calcium 17mg | 2% |
| Iron 1mg | 6% |
| Potassium 640mg | 15% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
An Equal Opportunity Institution
*Adapted from Share Our Strength’s Cooking Matters
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
