1/2 onion, chopped

1 1/4 lbs ground turkey (at least 90% lean)

1/2 c ketchup

1 tbs brown sugar

1 ts garlic powder

1 tsp mustard

ground black pepper to taste

6 whole-grain buns OR English muffins, split

Coat a lg skillet with nonstick cooking spray and warm over med-high heat. Add the onion and saute until softened and browned, about 5 minutes. If the onion starts to stick, mist with additional cooking spray.

Add the ground turkey to the skillet and cook, breaking apart the meat and mixing occasionally, until the meat is cooked and browned, about 5 minutes.  Drain visible fat from the pan.

Add the ketchup, brown sugar, garlic, mustard, and pepper to the skillet and mix thoroughly. Cook for an additional 3 minutes.

Toast the buns while the meat is cooking.

Divide the mixture between 12 toasted bun halves, garnish with optional greens, and serve open-faced.

6 servings 295 calories per serving