Better Burger with green olives

Ingredients

• 1 pound lean ground turkey or beef (at least 90 percent lean)
• 1/2 cup coarsely chopped pitted green olives (2 ounces)
• 2 tablespoons finely chopped fresh flat-leaf parsley
• 1/2 teaspoon ground cumin
• 1/4 teaspoon freshly ground pepper
• Cooking spray
  

Directions

Combine the turkey or beef, olives, parsley, cumin, and pepper in a mixing bowl and mix until well incorporated. Shape into 4 burgers.

Spray a grill pan with cooking spray and preheat over a medium-high heat or prepare an outdoor grill. Cook for about 5 minutes on each side, until cooked through.

Serving suggestion: Serve on whole-wheat buns, garnished with slices of tomato and lettuce, with ketchup and mustard on the side.

Serving size 1 burger

(Turkey)

Per Serving:

Calories 145; Total Fat 4 g; (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0.5 g) ; Protein 28 g; Carb 1.5 g; Fiber 0 g; Cholesterol 45 mg; Sodium 305 mg

Excellent source of: Protein, Niacin, Vitamin B12, Vitamin K, Manganese, Selenium, Zinc

Good source of: Fiber, Iron

(Beef)

Per Serving:

Calories 155; Total Fat 7 g; (Sat Fat 1.5 g, Mono Fat 3.5 g, Poly Fat 1 g) ; Protein 22 g; Carb 1 g; Fiber 0 g; Cholesterol 60 mg; Sodium 305 mg

Excellent source of: Protein, Vitamin K, Manganese, Selenium

Good source of: Fiber, Iron

Carbs aren't bad for you

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.