These Cajun-inspired turkey burgers swap in English muffins for the bun and the Tabasco ketchup adds a nice splash of tangy heat.

Ingredients

Burgers

　　1/2 each red, yellow and green bell peppers, cored, seeded and cut into strips

　　1 lb lean ground turkey

　　1 tsp Old Bay seasoning

　　1/4 tsp ground cayenne pepper

　　1/4 tsp salt

　　4 slices lowfat pepper Jack cheese

　　4 whole-grain English muffins

Tabasco ketchup

　　1 tbsp nonfat sour cream

　　3/4 tsp Tabasco sauce

　　1/2 tsp distilled white vinegar

　　1/8 tsp salt

　　Preheat grill, indoor grill pan, or heavy frying pan to medium high. Coat a medium-sized pan with cooking spray. Sauté bell peppers 20 minutes over medium low. Mix ketchup ingredients in a small bowl; set aside. Combine turkey with Old Bay seasoning, cayenne pepper, and salt in a medium-sized bowl. Form into 4 patties. Grill patties 4 minutes on each side or until juices run clear. Remove from heat and top each burger with a slice of cheese. Toast English muffins; spread with ketchup. Place each burger on a muffin; top with sautéed peppers.

Nutrition Per Serving

　　12.5 g fat (2.2 g saturated fat)

　　32 g carbohydrates

　　34 g protein

　　5.8 g fiber

　　#### Nutritional analysis provided by Self