Sunday, June 28, 2015

Last night's meal

Here is last nights dinner. ( 420 calories)

Ingredients:
Turkey burger (lean ground turkey 160 calories for 4 ounces)
Worcestershire  sauce (to taste) no calories
garlic powder to taste (no cals)
ground sage to taste (no cals)
salt and pepper to taste (no cals)
1/4 cup yellow onion grated into the turkey burger (11 calories)
1/2 large sweet potato (81 calories)
green bell peppers and cauliflower saute  1/2 a whole bell pepper  and 1 cup fresh cauliflower cut up (37 calories)
1 tablespoon extra virgin olive oil (120 calories)
1/2 vine ripe tomato sliced (11 calories)

Directions:
in a mixing bowl place ground turkey
add Worcestershire sauce, salt, pepper, garlic powder, ground sage
grate in about 1/4 cup of onion directly into the meat
mix all together
form into a burger patty and set aside

Take a large sweet potato and poke with a for about four times to make vent holes
place in microwave for about 10 minutes or until for tender
 cut in half and save the other half for another meal.

In a small to medium skillet get 1 tablespoon of olive oil hot over medium heat
cut up 1/2 a green bell pepper into strips
cut up 1 cup of a fresh cauliflower into florets

place the peppers and cauliflower into he pan with the hot olive oil
i added salt and pepper to the veggies.
Saute the veggies until tender crisp

in the mean time add your burger to a dry hot pan over medium heat
cook burger until completely done in the middle

Slice up 1/2 of a vine ripe tomato and and salt and pepper

place all the components of the meal on plate and enjoy



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