- 1 pound raw lean ground turkey
- 1/2 cup crumbled fat-free feta cheese
- 1/4 cup egg whites, approximately from 2 egg whites
- 4 cups chopped spinach leaves
- 1/4 cup finely hashed onion
- 1 teaspoon crushed garlic
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Prep: 10 mins | Cook: 20 mins
1 – Already sprayed with nonstick spray, heat a large skillet over medium-high heat. Add onion and garlic, cook about 4 minutes and stir until tender.
2 – Stir in spinach with onion and garlic. Keep cooking and stirring for about 5 minutes until spinach wilts and any excess liquid is evaporated.
3 – Remove veggies and place in a large bowl and let dry. Add the remaining ingredients and mix well. Then, make four equal sized patties.
4 – Spray a grill pan or a skillet with nonstick spray and put over medium-high heat. Cook patties for 20 minutes with 5 minutes each side, or until cooked through and serve.
Servings: 4 | 1/4th of recipe – 1 patty
- 203 calories
- 8g total fat
- 3g sat fat
- 420mg sodium
- 3g carbs
- 1g fiber
- 1g sugars
- 29g protein
PointsPlus: 5 | SmartPoints: 4
6-9 pork chops (not too thick, you can use boneless pork loin)
4 Tbs water
2 cups flour
1 tsp. salt
1 tsp. black pepper
1 tsp. garlic powder
Canola or vegetable oil for frying chops
1 1/2 cups honey
1/2 cup brown sugar (I added this)
1/2 tsp. ginger
dash of cayenne pepper (to your taste)
1/2 cup soy sauce
1 Tbs chopped garlic
2 Tbs butter
How to make it :
Whisk the eggs and 4 Tbs. water together in a shallow dish.
Mix the flour, salt, pepper, and garlic powder in another shallow dish.
Dip the chops in the flour, then over into the egg.
Then back over into the flour mixture once again. This is what puts the extra crispy coating on the chops. Be sure to get plenty of flour on in this last coating, then shake them a little and place in a pan with about a half inch of oil. Be sure the oil is hot, but not too hot or the chops will cook too fast. You need to get it good and hot and then turn to about medium.
Cook for about 6 minutes on each side. Try not to turn more than twice or your breading will come off.
Remove from the pan to a 9″x13″ baking dish.
Saute the garlic a little in the butter.
Add the honey, soy sauce, brown sugar, cayenne, and ginger. Bring to a boil then reduce to low and simmer for about 5 minutes. Watch this carefully because it will foam and might boil over.
Pour 1/2 of the glaze over the pork chops. Flip them over and pour the other 1/2 over the other side. Place uncovered in a preheated 350 degree oven for about 20-25 minutes. This sets the glaze and finishes them to be sure they are cooked through.