Nutrition per serving may change if servings are adjusted.
1/3 cup couscous
1/2 cup water
2 teaspoons canola oil
1/2 cup chopped red bell pepper, (1/2 medium)
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/2 teaspoon allspice
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon Spanish paprika
1/8 teaspoon cayenne pepper
12 ounces ground turkey
4 whole-wheat hamburger buns or English muffins, split and toasted
4 slices tomato
4 lettuce leaves
Combine couscous and water in a small bowl; let stand for 20 to 30 minutes, or until the couscous is tender and the water is absorbed.
Meanwhile, heat oil in a small nonstick skillet over low heat. Add bell pepper, garlic, thyme, curry powder, cumin, allspice, ginger, salt, pepper, paprika and cayenne. Cook, stirring, until the bell pepper is slightly softened, 1 to 2 minutes. Let cool.
Prepare a grill or preheat the broiler.
Combine turkey, the couscous and the bell-pepper mixture in a medium-sized bowl; mix thoroughly but lightly. Shape into four 3/4-inch-thick patties. If using the grill, oil the grill rack (see Tip) or oil the broiler pan. Grill or broil the patties until browned and no longer pink inside, about 5 minutes per side. Place on buns (or English muffins) and garnish with tomato slices and lettuce leaves.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
316 calories;6 g fat(2 g sat); 7 g fiber; 41 g carbohydrates; 28 g protein; 32 mcg folate; 34 mg cholesterol; 5 g sugars; 0 g added sugars; 1105 IU vitamin A; 32 mg vitamin C; 66 mg calcium; 3 mg iron; 569 mg sodium; 256 mg potassium