What you need:

1/2 lb. ground turkey breast (99 percent fat-free)
1/2 cup chopped red onions
1 egg white
1/8 cup wheat bran
1/8 cup Worcestershire sauce
1 tbsp. jerk seasoning
canola oil cooking spray
10 oz. of green beans (about 50)
2 tsp. of red wine vinegar
Seasoning of your choice (e.g., lemon pepper, garlic or celery salt, cayenne, dill, etc.)

What to do:

Preheat oven to 425 degrees. Wash green beans; drizzle vinegar and spices over green beans and stir to coat. Lightly spray a cookie sheet with oil; lay green beans on the cookie sheet in a single layer. Spray tops of green beans with canola oil spray. Roast for 30 minutes or until lightly browned (oven times may vary). While the "fries" are roasting, combine ground turkey, onion, egg whites, wheat bran, Worcestershire sauce and jerk seasoning in a bowl until blended; shape into two patties. Heat a grill or frying pan over medium-high heat; spray with canola oil cooking spray. Place each patty on pan, cook for three minutes; flip and cook for another three minutes.

Makes two servings.

Nutritional info: 280 calories, 3.5 grams fat, 14 grams fiber, 35 grams protein, 30 grams carbohydrates.