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BHL Turkey Burger

From grocery bag to table: 20 min.
Active prep time: 10 min.
Cooking time: 10 min.
Makes: 4 burgers

Ingredients:

1 pound ground dark turkey meat
¼ teaspoon Worcestershire sauce
1 tablespoon catsup
¼ cup minced yellow onion
1 tablespoon minced garlic
¼ teaspoon sea salt
1 teaspoon dried oregano
1/8 teaspoon red chili pepper flakes
1/4 cup finely chopped fresh parsley
Olive oil for coating pan/grill

 

 

 

 

Nutrition Facts:

Nutrition Facts:
Portion: 134 g; one 4-ounce patty
Calories: 279
Total Fat: 15g
Saturated Fat: 3.9g
Monounsaturated Fat: 5.6g
Polyunsaturated Fat: 3.7g
Cholesterol: 116mg
Sodium: 314mg
Carbohydrates: 3.0g
Total Dietary Fiber: 0.5g
Sugar: 1.3g
Protein: 31g
Percentage of Calories from Fat: 48.3

 

 

Procedure:

In a large bowl combine the turkey, Worcestershire sauce, catsup, onion, garlic, salt, oregano, red pepper flakes, and parsley. Shape the mixture into 4 patties.
Heat a grill pan that has been brushed with oil. Brown the patties over medium heat, about 4 minutes on each side. Cover and continue heating 4 more minutes or until cooked through. An instant read thermometer should register 160 degrees when inserted into center of the patty.

Alternatively, in sauté pan, add just enough oil to coat a hot pan; sauté about 4 minutes on each side to brown meat. Reduce heat; add a tablespoon of water. Cover to steam about 3 more minutes or until an instant read thermometer registers 160 degrees. Serve patties in a pita bread or on a whole wheat bun garnished with lettuce and tomato.

Tips:

Culinary Tip: These burgers work great on an outside barbecue.

Quick Tip: If you don’t feel like chopping, substitute the freshly chopped garlic and onions with a teaspoon of garlic powder and a teaspoon of onion powder.

Variation: Try substituting balsamic vinegar or low sodium soy sauce for the Worcestershire sauce.

More Heart-Healthy Foods: Top with avocado and sweet onion.

Storage Tip: Burgers can be wrapped individually in plastic wrap and stored in the freezer for up to three months.

Think Ahead: These burgers can be made the day before and stored in the refrigerator in an airtight container.

 



 



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