Cook up some lean turkey burgers for tonight's dinner without adding extra fat and calories.
This tasty and healthy turkey burger recipe comes from Racing Weight Cookbook authors Matt Fitzgerald and Georgie Fear.
4 Servings / 20 Minutes
Recipe profile: High protein
Lean meats often make for a dry, tasteless burger, but fattier meat doesn’t give you the high quality you want for your diet. The solution: Add moisture with grated vegetables. The result is a flavorful burger without the extra fat and calories.
4 white button mushrooms
1 medium zucchini
1/3 cup sweet onion, minced
2 tablespoons flat-leaf parsley, chopped
1/2 teaspoon salt
1/8 teaspoon black pepper
1 1/4 pounds 99% lean ground turkey breast
— Using a box grater, finely grate mushrooms and zucchini into a large bowl. Mince onion and parsley, and add to bowl. Add salt and pepper, and gently mix in turkey until mixture is uniform. Form into 4 patties.
— Lightly coat a large nonstick pan with cooking spray and heat over medium flame. When hot, add turkey patties and cook for 5–6 minutes on each side or until internal temperature reaches 160 degrees.
Per serving: 177 calories, 1 g fat, 3 g total carbohydrate, 1 g dietary fiber, 35 g protein
+ Carbs: To add carbs, serve on a whole-wheat bun for 34 g total carbohydrate.
DQs Count (per serving) Lean Meats & Fish 1