12 oz. ground beef (or turkey)
1/2 c. minced onion
1/2 c. minced green bell pepper
1 tbsp. plus 1 tsp. unketchup
Hot sauce to taste
1 garlic clove, minced
1/2 tsp. salt
Dash of pepper
1/2 c. plain unflavored yogurt, nonfat
Cilantro leaves or parsley sprigs to garnish

In bowl combine beef with next 7 ingredients, mix well. Shape mixture into 4 patties. Broil on rack, 6 inches from source of heat, about 5 minutes on each side or until done to taste. Top each burger with 2 tablespoons yogurt and garnish with cilantro or parsley. Weigh 4 ounces per serving. Serve with 1 cup tossed salad and 1 cup of kidney beans. Serving = 4 ounces protein, 1 cup salad, 1 cup starch.