The problem with most turkey burgers is that they are either healthy, but don’t really taste good or they’re tasty, but not really healthy (restaurant turkey burgers clock in at about 1,000 calories!). To cook up a totally terrific lean turkey burger every time is not hard, it just takes a few tricks. Trick number one: start with the right meat (see ‘Tip’ below). Trick number two: add egg and breadcrumbs to the meat for extra moistness. Trick number three: add seasonings to seal the deal for a turkey burger that puts a plain hamburger to shame!
Makes 5 servings
- 1¼ pounds lean ground turkey
- 3 tablespoons breadcrumbs
- 1 green onion, finely minced
- 1 large egg white
- ½ teaspoon garlic salt
- 1/8 teaspoon black pepper
- Lettuce leaves
- Sliced tomatoes
- 5 white whole-grain hamburger buns (like Pepperidge Farm brand)
- In a large bowl, mix together the turkey, breadcrumbs, green onion, egg white, garlic salt, and black pepper until all ingredients are thoroughly incorporated.
- Evenly separate the turkey mixture into 5 balls and flatten well to form burger patties.
- Heat a grill or spray a non-stick grill pan with cooking spray and place over medium high heat. Add the patties to the pan and cook the turkey burgers about 4 minutes per each side or to 165ºF.
Tip: Ninety-three percent lean turkey breast offers the best blend of good health and great taste with 68% less fat than regular ground beef. Eighty-five percent lean ground turkey includes dark meat and a whopping 68% of its calories actually come from fat, while healthy 99% lean ground turkey is simply too lean to produce a moist burger.
|Serving Size: 1 Burger|
|Amount Per Serving|
|Total Fat 10g|
|Saturated Fat 2.5g|
|Trans Fat 0g|
|Total Carb 18g|
|Dietary Fiber 2g|
Food Exchanges: 4 Lean Meat, 1 Starch
Carbohydrate Choices: 1
Weight Watcher Point Plus Comparison: 8
Marlene graduated Magna Cum Laude with a degree in nutrition from U.C.L.A. in 1986 and is one of a select group of dietitians to hold an advanced certificate in Child and Adolescent Weight Management from the American Dietetic Association. Combining her love of food with her educational foundation, she has held such positions as Hospital Foodservice Director, Nutrition Professor, Cooking Instructor for the Columbus State Culinary Academy and as a national nutrition educator to chefs for the American Culinary Federation. Her passion for teaching others how to make healthy food taste delicious also extend to her private nutrition practice specializing in weight loss, diabetes, and wellness.
Marlene loves to teach (and to eat!); her energetic and upbeat style has made her a popular food and nutrition speaker for organizations such as the American Diabetes and American Heart Associations and sought after for television and radio appearances which have included affiliates for ABC, NBC, CBS, FOX and Shaw TV (Vancouver) and radio stations nationwide.