“Jerk” Turkey Burgers

INGREDIENTS (Serves 4)

1/3 cup couscous

1/2 cup water

2 teaspoons canola oil

1/2 cup chopped red bell pepper

2 cloves garlic (minced)

1 teaspoon dried thyme

1 teaspoon curry powder

1/2 teaspoon ground cumin

1/2 teaspoon allspice

1/2 teaspoon ground ginger

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1/8 teaspoon cayenne pepper

12 ounces ground turkey

8 slices tomato

8 lettuce leaves

DIRECTIONS:

STEP 1 – Combine couscous and water in a small bowl; let stand for 20 to 30 minutes, or until the couscous is tender and the water is absorbed.

STEP 2 – Meanwhile, heat oil in a small nonstick frying pan over low heat. Add bell pepper, garlic, thyme, curry powder, cumin, allspice, ginger, salt, pepper, paprika and cayenne. Cook, stirring, until the bell pepper is slightly softened, 1 to 2 minutes. Let cool.

STEP 3 – Prepare a grill or heat a frying pan

STEP 4 – Combine turkey, the couscous and the bell-pepper mixture in a medium-sized bowl; mix thoroughly but lightly. Shape into four 3/4-inch-thick patties. If using the grill, oil the grill rack or oil the frying pan. Grill or fry the patties until browned and no longer pink inside, about 5 minutes per side. Place on the tomato slices and lettuce leaves.

Nutritional info (per serving)

Fat: 10g (2g saturated fat)

Protein: 24g

Carbohydrates: 12g