Red, White and Turkeyburger!

8 servings

Today is your independence day — from boring backyard cookouts! In this holiday menu, juicy, heart healthy turkey burgers are stacked with flavorful toppings. Indulge in a guilt-free chickpea salad filled with a rainbow of veggies. Finish the meal by wowing your crowd with individual red white and blue parfaits.

Note to the cook: All recipes serve a party of eight but are easily cut in half to feed a smaller group.

Chickpea Salad

Chickpea salad, ready to serve

Chickpea salad is a fantastic alternative to more traditional pasta and potato salads that tend to contain unhealthy amounts of fat and starch. Mayonnaise is replaced with a much lighter vinegar-based dressing. Chickpeas pack a protein punch, and a variety of vegetables add eye appeal and taste great. This is a terrific “kitchen sink” recipe that is perfect for using up leftover vegetables. Try some different combinations and make this recipe your own!

Grilled turkey burgers

Turkey burgers, ready to eat!

Full of flavor, these grilled turkey burgers are a delicious twist on the traditional burger. A simple turkey cheeseburger is piled high with toppings, turning the simple into something truly special. Easily customizable, these cheeseburgers will appeal to both your pickiest and most adventurous eaters.

Red, white and blue yogurt parfait

Chickpea salad, ready to serve

Vanilla yogurt parfaits are a sweet Fourth of July-themed treat that will please patriots of all ages. Fat-free vanilla Greek yogurt in place of pudding, ice cream or whipped cream cuts the fat and adds extra protein. This dessert is an excellent way to enjoy the abundance of fresh summer berries. Refreshing, light and doesn’t require turning on the oven on a hot summer day — the perfect summer dessert!

Diced orange pepper, cubumber, tomato, and corn kernels

Ingredients
Nutrition

Calories	373	Total Fat	1 g
Saturated Fat	14 g	Monounsaturated Fat	0 g
Polyunsaturated Fat	3 g	Trans Fat	0 g
Cholesterol	96 mg	Sodium	497 mg
Potassium	28 mg	Total Carbohydrate	30 g
Dietary Fiber	4 g	Sugars	6 g
Protein	36 g

Calories	134	Total Fat	2 g
Saturated Fat	0 g	Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g	Trans Fat	0 g
Cholesterol	0 mg	Sodium	281 mg
Potassium	103 mg	Total Carbohydrate	23 g
Dietary Fiber	5 g	Sugars	3 g
Protein	6 g

Calories	217	Total Fat	1 g
Saturated Fat	1 g	Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g	Trans Fat	0 g
Cholesterol	8 mg	Sodium	157 mg
Potassium	57 mg	Total Carbohydrate	39 g
Dietary Fiber	3 g	Sugars	26 g
Protein	13 g

Total recipe serves 8. (Nutritional information below for 1 serving.)

Directions

1. Remove seeds and dice tomato. Dice orange pepper and cucumber.

2. Rinse chickpeas and drain well. Remove any visibly loose skins.

3. In a large bowl, combine diced tomato, pepper, cucumber, chickpeas, corn, red onion and parsley.

4. In a small bowl, combine vinegar and paprika. While stirring, drizzle olive oil into vinegar mixture. Season with salt and pepper to taste. Once mixture is well incorporated, pour over chickpea salad. Cover and refrigerate until ready to use. Keeps very well overnight.

1. Season ground turkey with salt and pepper to taste. Form into eight 4oz patties. Cover and refrigerate until ready to cook. Chilled patties will keep their shape better when grilling.

2. Combine yogurt, lime juice and cilantro in a small bowl, season with salt and pepper to taste. Cover and refrigerate until ready to use.

3. Preheat your grill to medium high. While grill is preheating, prepare your toppings.

4. Once grill has reached the desired temperature, grill your burgers until cooked through — 3 to 4 minutes per side. During the last minute of cooking, add your sliced cheese, allowing it to melt.

5. Grill the buns, insides facing the grate until lightly toasted. Assemble burgers as desired, using 2 tablespoons of sauce per burger. Serve right away.

1. In a small glass, layer your ingredients as such: 3 tablespoons of yogurt, ½ cup blueberries, 3 tablespoons yogurt, ½ cup sliced strawberries, 3 tablespoons yogurt. Top layers with 2 tablespoons of graham cracker crumbs.

2. If not serving right away, make yogurt and fruit layers, cover and refrigerate. When ready to serve, uncover and top with graham cracker crumbs.