Recipe: Turkey Burgers

This week’s recipe: Turkey Burgers!

Ground Turkey is an excellent, lean substitute for other, fatty meats like pork or ground beef – and it tastes great! Spiced up and seasoned the proper way, you’ve got a fast, easy to make meal that is high in protein and low in fat. Let’s get cooking!

 

Number of servings: 4

Ingredients:

NutritionLabel-2

1lb ground turkey*

1 large egg

1/4 cup Italian bread crumbs

 

Optional:

1/4 cup onion

Other preferential spices, seasonings**

Notes:

Although this recipe is incredibly simple and incredibly easy, it is even easier when your ground turkey has thoroughly thawed before you start preparation. I take out 1 pound of frozen (insert ground meat) before I leave for work in the morning and it’s ready to go when I get home. If you don’t eat immediately after you walk in the door, stash it in the fridge until you are ready to go!

 

Instructions:

  1.  Crack egg into mixing bowl, add Italian bread crumbs. With a fork, whisk egg and bread crumbs into a thick, even paste.
    1. If adding onions or other spices or seasonings, this is the time to add these as well.
  2. Add turkey. Using a fork (or your hands), thoroughly mix the bread crumbs into the meat.
  3. Fire up your cooking surface! (Gas/Charcoal grill or grill/frying pan on the stove)
  4. Ball the meat into 4, equally proportioned patties and place on warm cooking surface.
    1. Be sure to cook the turkey thoroughly, as it has been alleged that raw turkey can pose health risks. Although the turkey is pink when it is raw, it will look a nice, healthy off-white color when it is fully cooked.
  5. Enjoy!

The beauty of ground turkey is that it pairs well with just about any sauce or flavor. I am big fan of mustard, so I like to experiment with all kinds of dijon’s and spicy’s. The Italian flavoring is prevalent, but not overpowering, so don’t be afraid to have fun with it! Throw the patty on your favorite type of bun and you’ve got a healthy balance of carbs and protein while keeping your fat content at a minimum.

* The ground turkey I typically use is 99/1 – lean. I have also included macro’s for a fattier, 93/7 ground turkey as well.

** Have at it! Basil, Italian spices, turmeric, Lowery’s seasoned salt, garlic powder, onion powder, etc. Have fun and also spice your food in moderation 🙂

The numbers (per serving):

Generic 99/1 Lean Turkey:

(120 calories)

  • Protein: 26g
  • Carbs: 0g
  • Fat: 1g

(or)

Generic 93/7 Lean Turkey:

(170 calories)

  • Protein: 21g
  • Carbs: 0g
  • Fat: 8g

Egg:

(17 calories)

  • Protein: 1.5g
  • Carbs: 0g
  • Fat: 1g

Progresso Italian Bread crumbs:

(28 calories)

  • Protein: 1g
  • Carbs: 5g
  • Fat: <.5g

Total Macronutrient count (99/1 – Lean) (per serving):

(165 calories)

  • Protein: 28.5g
  • Carbs: 5g
  • Fat: 2.5g

(or)

Total Macronutrient count (93/7 ) (per serving):

(215 calories)

  • Protein: 23.5g
  • Carbs: 5g
  • Fat: 9.5g

Bonus! Complimentary items:

Generic hamburger bun (1, white bread bun):

  • Protein: 3g
  • Carbs: 20g
  • Fat: 1.5g

Ketchup (serving size: 1 TBSP):

  • Protein: <.5g
  • Carbs: 5g
  • Fat: 0g

 

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