------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Sesame Chicken Teriyaki Categories: Low-cal Chicken Main dish Servings: 2 2 T Teriyaki Sauce 1 T Water 2 x Cloves Garlic, minced 1/4 t Ground ginger 6 oz Chicken Breast halves * 1/4 t Sesame Seeds, toaster * boned, skinless chicken breast halves, cut into 3/4" wide strips For marinade, in a small mixing bowl combine teriyaki sauce, water, garlic, and ginger. Stir in chicken. Let stand 20 minutes at room temperature, stirring occasionally. Drain. Thread chicken, accordian-style, on two 10-12" skewers or four 6" skewers. Place on the unheated rack of a broiler pan. Broil 4-5" from heat for 3 minutes. Turn chicken and broil 2-3 minutes more or till chicken is tender and no longer pink. Sprinkle with toasted sesame seeds. Microwave Directions: Prepare as above, except thread marinated chicken on four 6" bamboo skewers and place in 8x8x2" baking dish. Microcook, covered with waxed paper, on 100% power (high) for 3 1/2 -5 minutes or till chicken is no longer pink. Give dish a half-turn every 2 minutes. ******************************************************* Per serving: 160 calories, 27 g protein, 4 g carbohydrates, 3 g fat, 72 mg cholesterol, 639 mg sodium, 268 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken Breasts with Curried Stuffing Categories: Low-cal Chicken Main dish Servings: 4 1/2 c Shredded Carrot 1/4 c Sliced Green Onion 1 t Curry powder (or less) 1 T Margarine 1/2 c Soft Bread Crumbs 2 T Raisins 1 T Water 4 x Med Chicken Breast Halves * 1/8 t Salt 1/4 t Paprika 1/4 c Low-fat Plain Yogurt 2 t Orange marmalade * 4 med (12 oz total) boned skinless chicken breast halves In a small saucepan cook carrot, green onion, and curry powder in margarine till vegetables are tender. Remove from heat and stir in bread crumbs, raisins, and water. Place 1 chicken breast half, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to 1/4" thickness. Remove plastic wrap. Repeat with remaining chicken. Sprinkle chicken pieces lightly with salt. Place 1/4 of the stuffing mixture on 1/2 of each chicken breast. Fold the other half of the chicken breast over the filling. Secure with a toothpick. Place chicken in an 8x8x2" baking dish. Sprinkle with paprika. Bake, covered, 350 deg F, for about 25 minutes or till chicken is tender and no longer pink. Meanwhile, combine yogurt and marmalade. To serve, dollop about 1 Tbspn yogurt mixture atop each piece of chicken. ************************************************************ Per serving: 223 calories, 28 g protein, 12 g carbohydrates, 6 g fat, 73 mg cholesterol, 209 mg sodium, 363 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Cheesy Chicken Rolls Categories: Low-cal Chicken Main dish Servings: 4 1/2 c Shredded lo-fat Mozzarella 2 1/2 oz Jar sliced Mushrooms, draine 1/4 c Plain low-fat Yogurt 1 T Snipped Chives 1 T Snipped Parsley 1 T Chopped Pimento 4 x Med Chicken Breast Halves * 1 T Fine dry Bread Crumbs 1/8 t Paprika 1 T Plain low-fat Yogurt * 4 med (12 oz total) boned skinless chicken breast halves For filling, in a small bowl combine cheese, mushrooms, the 1/4 c yogurt, chives, parsley, and pimento. Place 1 chicken breast half, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to 1/8" thickness. Remove plastic wrap. Repeat with remaining chicken. Sprinkle lightly with salt and pepper. Spread some of the filling on each chicken breast half. Fold in the sides and roll up. Arrange rolls seam side down in a 10x6x2" baking dish. Combine bread crumbs and paprika. Brush chicken with the 1 Tbspn yogurt; sprinkle with crumb mixture. Bake in 350 deg F. oven for 20-25 minutes or till chicken is tender and no longer pink. ********************************************************* Per serving: 205 calories, 32 g protein, 4 g carbohydrates, 6 g fat, 82 mg cholesterol, 298 mg sodium, 316 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Nutty Chicken Fingers Categories: Low-cal Chicken Main dish Servings: 5 1/3 c Cornflake crumbs 1/2 c Finely chopped Pecans 1 T Parsley flakes 1/8 t Salt 1/8 t Garlic powder 12 oz Chicken Breast Halves * 2 T Skim Milk * 12 ounces boned skinless chicken breast halves, cut into 1x3" strips In a shallow dish combine cornflake crumbs, pecans, parsley, salt, and garlic powder. Dip chicken in milk, then roll in crumb mixture. Place in a 15x10x1" baking pan. Bake in a 400 deg F. oven for 7-9 minutes or till chicken is tender and no longer pink. *********************************************************** per serving: 217 calories, 23 g protein, 7 g carbohydrates, 10 g fat, 59 mg cholesterol, 178 mg sodium, 245 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Crab-Stuffed Chicken Categories: Low-cal Chicken Main dish Microwave Servings: 6 4 oz Crabmeat(or imitation) chop 1/4 c Water Chestnuts, chop finely 2 T Fine dry Bread Crumbs 2 T Mayonnaise or salad dressing 1 T Snipped Parsley 1/4 t Dijon-style Mustard 6 x Med Chicken Breast halves * 2 T White Wine Worcestershire * 6 med (1 - 1 1/4 lbs) boned skinless chicken breast halves Sliced green onion For filling, combine crabmeat, water chestnuts, bread crumbs, mayonnaise, parsley, and mustard. Place 1 piece of chicken, boned side up, between clear plastic wrap. Pound with meat mallet till 1/8" thick. Repeat with other pieces of chicken. Spoon some of the filling onto 1 end of each chicken breast half. Fold in the sides and roll up. Arrange chicken, seam side down, in a 12x7x2" baking dish. Brush with some of the Worcestershire sauce. Bake in a 350 deg F. oven for 20-25 minutes or till chicken is no longer pink. Brush with remaining Worcestershire sauce and sprinkle with green onion. Microwave Directions: Prepare as above, except microcook chicken rolls, covered with waxed paper, on 100% (high) for 8-10 minutes or till chicken is no longer pink. Give the dish a 1/2 turn every 4 minutes. ******************************************************** Per serving: 190 calories, 31 g protein, 4 g carbohydrates, 5 g fat, 83 mg cholesterol, 324 mg sodium, 282 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken and Vegetable Casseroles Categories: Low-cal Chicken Main dish Servings: 2 1 1/2 c Zucchini, cut in 1/4" slices 1 x Small Onion * 1 x Sm Tomato, cut in thin wedge 2 T Sliced pitted ripe Olives 2 T Snipped Parsley 1 T Snipped fresh Basil ** 1/8 t Garlic powder 2 x Med Chicken Breast hlves *** 1 t Margarine * thinly sliced and separated into rings ** or 1 t dried basil, crushed *** 2 med (6 oz total) boned skinless chicken breast halves Halve large slices of zucchini. In a large bowl stir together zucchini, onion, tomato, olives, parsley, basil, and garlic powder. Divide evenly between 2 individual casseroles or au gratin dishes. Top with a chicken breast half. Dot with margarine. Sprinkle chicken breast halves with 1/8 t salt and 1/8 t pepper. Bake, covered, in a 350 deg F. oven about 40 minutes or till chicken is no longer pink. Per serving: 200 calories, 28 g protein, 7 g carbohydrates, 6 g fat, 72 mg cholesterol, 295 mg sodium, 635 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Ginger and Peach Chicken Categories: Low-cal Chicken Main dish Oriental Servings: 4 4 x Chicken Breast halves * 8 oz Can Peach slices, lite syrup 1 t Cornstarch 1/2 t Grated Gingerroot 1/4 t Salt 1/2 c Sliced Water Chestnuts,drain 2 c Hot cooked Rice 6 oz Pkg frozen Pea Pods, cooked * 4 med (12 oz total) boned skinless chicken breast halves Spray a large skillet with nonstick spray. Preheat skillet over medium heat. Add chicken. Cook over medium heat for 8-10 minutes or till tender and no longer pink; turn to brown evenly. Remove from skillet; keep warm. Meanwhile, drain peaches, reserving juice. Add water to juice to equal 1/2 cup. Stir in cornstarch, gingerroot, and salt. Add to skillet. Cook and stir till thickened and bubbly. Cook and stir 1 minute more. Gently stir in peaches and water chestnuts: heat through. On a serving platter or 4 individual plates arrange rice, pea pods, and chicken. Spoon sauce over chicken. ************************************************************** Per serving: 321 calories, 30 g protein, 41 g carbohydt=rates, 3 g fat, 72 mg cholesterol, 205 mg sodium, 459 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken Medaillons Categories: Low-cal Chicken Main dish Servings: 4 1 1/2 c Sliced fresh Mushrooms 2 T Shredded Carrot 2 T Sliced Green Onion 2 T Finely chopped Celery 2 1/2 t Lemon Juice 1/4 t Dried Thyme, crushed 1 x Tomato, peeled, seeded, chop 4 x Chicken Breast halves * 1/2 t Instant Chicken Bouillon 1 T Cornstarch 1/4 c Skim Milk * 4 med (12 oz total) boned skinless chicken breast halves For filling, in a med saucepan cook mushrooms, carrot, onion, and celery, in a small amount of boiling water about 5 minutes or till tender (keep pan covered.) Drain. Stir in 1 1/2 t of the lemon juice, half of the thyme, and 1/8 t pepper. Stir in tomato. Place 1 chicken breast half, boned side up, between 2 sheets of plastic wrap. Pound with a meat mallet till 1/8" thick. Repeat with all chicken breasts. Sprinkle chicken with 1/8 t salt and dash pepper. Spoon 1/4 of the filling onto each chicken piece. Fold in the sides; roll up. Secure with wooden toothpicks. Spray a med skillet with nonstick coating. Brown chicken over medium heat 3-4 minutes, turning occasionally. Add remaining lemon juice and remaining thyme, bouillon granules, and 1/2 cup water. Cover and simmer about 15 minutes or till chicken is no longer pink. Remove chicken. Combine cornstarch and milk. Add to skillet. Cook and stir till bubbly; cook 2 minutes more. Remove toothpicks. Cut chicken into 1/2" slices; arrange on top of sauce. *********************************************************** Per serving: 174 calories, 28 g protein, 6 g carbohydrates, 3 g fat, 73 mg cholesterol, 192 mg sodium, 426 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken Parmesan Categories: Low-cal Chicken Main dish Servings: 6 1/3 c Grated Parmesan cheese 1/4 t Dried Italian seasoning 6 x Chicken Breast halves * 1/4 c Sliced Green Onion 1 T Margarine 1 T All-purpose Flour 1/2 c Skim Milk 5 oz Pkg frzn chopped Spinach ** 1 T Chopped Pimento * 6 med (1 - 1.25 lbs total) boned skinless chicken breast halves ** 1/2 of a 10-ounce pkg frozen chopped spinach, thawed and well drained In a shallow dish combine Parmesan cheese and Italian seasoning. Roll chicken in mixture to coat lightly. Set remaining cheese mixture aside. Arrange coated chicken breast halves in a 10x6x2" baking dish. In a small saucepan cook onion in margarine till tender. Stir in flour. Add milk all at once. Cook and stir till thickened and bubbly. Stir in spinach and pimento. Spoon spinach mixture over chicken: sprinkle with remaining cheese mixture. Bake in 350 deg F. oven for 30-35 minutes or till chicken is tender and no longer pink. To serve, use a slotted spatula to transfer chicken to a serving dish. ********************************************************* Per serving: 202 calories, 30 g protein, 4 g carbohydrates, 7 g fat, 77 mg cholesterol, 212 mg sodium, 361 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Fiesta Chicken, Low Cal Categories: Low-cal Chicken Main dish Servings: 6 8 oz Can Tomato Sauce 1/2 c Orange juice 1/2 c Finely chopped Onion 2 T Raisins 2 T Chopped Pimento 1/2 t Oregano, crushed 1/2 t Chili powder 1 x Clove Garlic, minced 12 oz Chicken Breast Halves * 2 t Cornstarch 1 T Water 1/4 c Snipped Parsley 3 c Hot cooked Rice Several dashes bottled Hot Pepper Sauce * 12 oz boned skinless chicken breast halves, cut into 1" pieces In a large skillet combine tomato sauce, orange juice, onion, raisins, pimiento, oregano, chili pwder, garlic, and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer 5 minutes. Stir in chicken; return to boiling. Cover and simmer 12-15 minutes more or till chicken is tender and no longer pink. Meanwhile combine cornstarch and water. Stir into skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Toss parsley with rice. Serve chicken mixture over rice. ****************************************************************** Per serving: 248 calories, 21 g protein, 35 g carbohydrates, 2 g fat, 49 mg cholesterol, 277 mg sodium, 430 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken Fajitas Categories: Low-cal Chicken Main dish Mexican Servings: 4 8 x 6" Flour Tortillas 1 x Sm Onion, sliced into rings 2 x Cloves Garlic, minced 1 x Med Green /Sweet Red Pepper* 1 T Cooking Oil 9 oz Chicken Breast halves ** 1/3 c Salsa 2 c Shredded Lettuce 1/4 c Plain low-fat Yogurt 1 x Green Onion, thinly sliced * cut into bite-size strips ** 9 oz boned skinless chicken breast halves, cut into bite-sized strips Wrap tortillas in foil. Place in 300 deg F. oven for 10-12 minutes or till heated through. Meanwhile, spray a large skillet with Pam. Add onion and garlic; stir-fry for 2 minutes. Add red or green pepper; stir-fry for 1-2 minutes more or until veggies are tender crisp. Remove from skillet. Add oil to skillet. Add chicken; stir-fry 3-5 minutes or till chicken is tender and no longer pink. Return veggies to skillet. Add salsa. Cook and stir till heated through. To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt and sprinkle with green onion. Roll up tortillas and serve. *********************************************************** Per serving: 297 calories, 24 g protein, 33 g carbohydrates, 7 g fat, 55 mg cholesterol, 197 mg sodium, 373 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Marinated Chicken Kabobs Categories: Low-cal Chicken Main dish Servings: 4 2 T Water 2 T Olive oil or cooking oil 1/2 t Dried Tarragon, crushed 1/4 t Hot Pepper Sauce 2 T Lemon Juice 1/8 t Salt 1 x Clove Garlic, minced 2 x Med Zucchini, cut in 1" piec 1 x Med green/Sweet Red Pepper 12 ounces boned skinless Chicken Breast Halves, cut into 1" cubes For marinade, combine lemon juice, water, oil, tarragon, hot pepper sauce, salt, and garlic. Place chicken in a plastic bag and set in a deep bowl. Pour marinade in bag. Close bag. Let chicken stand 20 minutes at room temperature, turning bag frequently. Cut green or sweet red pepper into 1" squares. Drain chicken, reserving marinade. Thread chicken, zucchini, and red pepper alternately on 4 long skewers. Arrange skewers on the unheated rack of a broiler pan. Broil 4-5" from heat about 8 minutes or till chicken is tender and no longer pink; turn once and brush with marinade. Per serving: 173 calories, 27 g protein, 4 g carbohydrates, 5 g fat, 72 mg cholesterol, 83 mg sodium, 441 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Chicken Marsala Categories: Low-cal Chicken Main dish Servings: 4 1 1/2 c Sliced fresh Mushrooms 2 T Sliced Green onion 2 T Water 1/4 t Salt 1/4 c Dry Marsala or dry Sherry 4 medium (12 oz total) boned skinless Chicken Breast Halves Place 1 piece of chicken, boned side up, between 2 pieces of plastic wrap. Pound with a meat mallet till 1/4" thick. Repeat with all breasts. Spray a large skillet with nonstick spray. Preheat skillet over medium heat. Add 2 chicken breast halves. Cook over medium heat for 2-3 minutes or till tender and no pink remains. Transfer to a platter; keep warm. Repeat with remaining chicken breast halves. Carefully add mushrooms, green onion, water, and salt to skillet. Cook over medium heat till mushrooms are tender and most of the liquid has evaporated (about 3 minutes.) Add Marsala or dry sherry to skillet. Heat through. Spoon vegetables and sauce over chicken. ************************************************************* Per serving: 161 calories, 27 g protein, 2 g carbohydrates, 3 g fat, 72 mg cholesterol, 191 mg sodium, 337 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Lime-Sauced Chicken Categories: Low-cal Chicken Main dish Servings: 4 1/2 x Of a medium Lime 3/4 c Apple juice or cider 2 t Cornstarch 1/2 t Dry instant Chicken Bouillon 4 med (12 oz total) boned skinless Chicken Breast Halves Spray a large skillet with Pam. Preheat skillet over medium heat. Add chicken. Cook over medium heat for 8-10 minutes or till tender and no longer pink, turning to brown evenly. Remove from skillet; keep warm. Meanwhile, remove strips of peel from lime, using a vegetable peeler. Cut peel into thin strips; set aside. Squeeze 1 Tblspn juice from lime. Combine lime juice, apple juice, cornstarch, and bouillon granules; carefully add to skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. To serve, cut each chicken breast half into 1" diagonal pieces. Spoon some sauce over each serving. Garnish with reserved lime peel. Pass remaining sauce. ***************************************************************** Per serving: 170 calories, 26 g protein, 7 g carbohydrates, 3 g fat, 72 mg cholesterol, 111 mg sodium, 277 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Steamed Fish and Spinach Categories: Low-cal Fish Main dish Barbq Servings: 4 16 oz Pkg frzn Fish Fillets,thawed 1/2 c Chopped Onion 1 x Clove Garlic, minced 1 T Olive or vegetable Oil 1/4 c Dry White Wine 1/4 t Dried Tarragon or Basil 1/8 t Salt 1/8 t Pepper 10 oz Pkg frozen chopped Spinach * 1 x Green or Sweet Red Pepper ** * thawed and well drained ** cut into thin strips Cut block of fish crosswise into 4 equal pieces. In a small skillet, cook onion and garlic in hot oil till tender. Remove from heat. Stir in wine, tarragon or basil, salt, and pepper. Return to heat and boil gently about 2 minutes or until most of the liquid has evaporated. Remove skillet from heat and set aside. Place 1/8 of the spinach on four 12x18" pieces of heavy foil. Place 1 portion of fish on each portion of spinach. Spoon onion mixture evenly over fish. Top with remaining spinach and the green pepper strips. Bring up long edges of foil and, leaving a litle space for steam expansion, seal tightly with a double fold. Then fold short ends to seal. Grill foil packets, seam side up, directly over medium coals about 20 minutes or till fish flakes easily when tested with a fork. Turn packets over twice. ********************************************************** Per serving: 162 calories, 22 g protein, 6 g carbohydrates, 4 g fat, 49 mg cholesterol, 169 mg sodium, 815 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Citrus Shrimp and Scallops Categories: Low-cal Fish Barbq Servings: 4 1/2 lb Fresh or frozen Scallops 1 t Finely shredded Orange Peel 1/2 c Orange juice 2 T Soy Sauce 1 t Grated Gingerroot 1 x Clove garlic, minced 1/4 t Ground Red Pepper 12 x Fresh or frozen Pea Pods 1 x Orange, cut in 8 wedges 12 fresh or frozen large Shrimp, peeled and deveined (about 1/2 lb total) Halve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl. For marinade, combine orange peel, orange juice, soy sauce, gingeroot, garlic, and red pepper. Pour over seafood. Seal bag. Marinate in the refrigerator 30 minutes. Drain, reserving marinade. If using fresh pea pods, cook in boiling water about 2 minutes; drain. Or, thaw and drain frozen pea pods. Wrap 1 pea pod around each shrimp. Thread pea pods and shrimp onto four 10-12" skewers alternately with scallops and orange wedges. Grill kabobs on an uncovered grill directly over medium-hot coals for 5 minutes. Turn and brush with marinade. Grill 5-7 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade. Broiler Directions: Place kabobs on the unheated rack of a broiler pan. Broil 4" from the heat for 4 minutes. Turn and broil 4-6 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade. *********************************************************** Per serving: 133 calories, 22 g protein, 7 g carbohydrates, 1 g fat, 105 mg cholesterol, 305 mg sodium, 380 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Grilled Flank Steak Categories: Low-cal Barbq Steak Servings: 6 1/4 c Chopped onion 1 x Clove Garlic, minced 1/2 t Chili powder 1 T Margarine 1/2 c Tomato sauce 2 T Vinegar 1 T Honey 1/4 t Salt 1/4 t Pepper 1 1/2 lb Beef flank Steak, 3/4" thick For sauce, in a small saucepan cook onion, garlic, and chili powder in margarine till tender. Stir in tomato sauce, vinegar, honey, salt, and pepper. Bring to boiling, stirring constantly. Boil 5 minutes or till slightly thickened. Meanwhile, trim fat from flank steak. Score steak diagonally into diamonds on both sides. Brush with sauce. Grill steak on uncovered grill directly over medium coals for 7 minutes. Turn and grill to desired doneness, allowing 5-7 minutes more for medium. Brush occasionally with the remaining sauce. To serve, thinly slice the flank steak across the grain. Broiling Directions: Place meat on the unheated rack of a broilerpan. Broil 3" from heat for 6 minutes. Turn and broil to desired doneness, allowing 6-8 minutes more for medium. Brush occasionally with sauce. ************************************************************ Per serving: 240 calories, 21 g protein, 5 g carbohydrates, 14 g fat, 58 mg cholesterol, 304 mg sodium, 436 mg potassium. ----------------------------------------------------------------------------- ------------- Recipe Extracted from Meal-Master (tm) v6.14 ------------------ Title: Garden Burgers Categories: Low-cal Barbq Meats Servings: 4 1 x Egg White 1/4 c Fine dry bread Crumbs 1/4 c Finely shredded Carrot 1/4 c Finely chopped Onion 1/4 c Finely chopped Green Pepper 1/2 t Salt 1/8 t Pepper 2 T Grated Parmesan Cheese 1 lb Ground Turkey or Lean Beef 1 x Med Tomato, sliced In a large bowl combine egg white and bread crumbs.(if using beef, stir in 2 T water) Stir in carrot, onion, green pepper, salt, and pepper. Add Parmesan cheese and ground meat; mix well. Shape meat mixture into four 3/4" thick patties. Spray a cold grill rack with Pam. Then place rack on grill. Grill burgers on an uncovered grill directly over medium coals for 7 minutes. Turn and grill 8-11 minutes or till no pink remains. Place 1 tomato slice atop each burger and grill 1 minute more. *********************************************************** Per serving: 290 calories, 23 g protein, 8 g carbohydrates, 18 g fat, 79 mg cholesterol, 441 mg sodium, 351 mg potassium. -----------------------------------------------------------------------------