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Captain Burger with Bacon and Cheese

Did you know that take out burgers contain 750 - 1000 calories? Let'sREINVENT FAST FOOD with this lower calorie and high protein 'Captain Burger with Bacon and Cheese' recipe from Clover Leaf, containing only 370 calories!

Serves 
Prep time
8 min
Cook Time
10 min
Time to Table
18 min

Ingredients

2 cans (85 g each)
Clover Leaf® Flaked Light Tuna - Tomato & Onion
2
egg whites
½ cup
panko flakes
2 tbsp
non-fat cottage cheese
2 cloves
roasted garlic
2
lettuce leaves
2
whole grain Kaiser rolls (sliced horizontally)
2
tomato slices
2
onion slices
2
strips of turkey bacon, cooked
2
dill pickles for garnish

Preparation

  1. In a large bowl, combine the tuna, egg whites and panko. Form 2 burger patties.
  2. Mix together cottage cheese and roasted garlic. Set aside.
  3. In a medium-high heat sauté pan, place the tuna burger patties into the pan and sauté for 3 minutes per side.
  4. Place lettuce leaf on a halved Kaiser roll and top with seared tuna burger.
  5. Place 1 tbsp of the cottage cheese mixture on top followed by the tomato and onion slices and turkey bacon. Place the remaining Kaiser half on top and skewer a dill pickle to top of bun.

Make it a combo: Serve with crinkle-cut veggie sticks for a healthy side dish along with an Apple Soda Pop (see recipe below).

 

Apple Soda Pop
½ cup sliced apple (your choice of variety)
Ice
2 cups club soda

  • Thinly slice the apples and place into glass with ice. Pour club soda.
  • Let steep in the refrigerator for 20 – 30 minutes before serving.

Serves 2.

Nutritional information (Apple Soda Pop) per serving: 15 calories, 50mg sodium, 4g carbohydrates, 1g fibre, 3g sugar.

Nutrition

Amount per serving% Daily Value
Calories
370
Fat
8 g
12%
Saturated Fat
1.5 g
Trans Fat
0 g
Saturated + Trans
8%
Cholesterol
35 mg
Sodium
1340 mg
56%
Carbohydrate
47 g
16%
Fibre
2 g
8%
Sugar
6 g
Protein
29 g
Vitamin A
4%
Vitamin C
8%
Calcium
10%
Iron
35%

Claims Per Serving

- Low in saturated fat
- Trans fat free
- Source of fibre
- Excellent source of protein
- Source of Vitamin C
- Excellent source of iron

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