Who doesn’t love a good burger? You just might be craving one Thanksgiving weekend, when seeking a more interesting play on leftover turkey (using a food processor or hand-grinder). But this recipe is fast and healthy anytime: Think weeknight supper, and pick up ground turkey on the way home!
Add in super foods kale and quinoa, then spice things up, and say “¡Viva!” to lower calories (175), cholesterol (55 mg), fat (11 g), and sodium (60 mg). These burgers pack in the protein (16 g), along with potassium (250 g), too. Layer on some veggies, like onion, peppers, or your choice. You can also pair with a side salad.
1 lb. lean ground turkey (or chicken*)
1/3 cup quinoa (cooked, golden, or red)
3 green onion (scallion; minced)
1/2 cup kale (chopped)
2 tbsps. extra virgin olive oil
1/2 tsp. cumin
1 tsp. dried oregano
1 tsp. chili powder
1 chipotle chili in adobo (minced; optional)
In a large bowl, combine all ingredients and mix well to distribute. Shape into six patties.
If cooking on the grill: Pre-treat the grill with non-fat cooking spray. Then heat the grill to medium high, and place burgers on the grill grate. Cook under direct heat (with the grill closed) for five to six minutes on each side, until fully cooked through.
If cooking in the broiler: Pre-treat a broiler pan with non-fat cooking spray. Place burgers three to six inches from the heat source. Cook for five to six minutes on each side, until fully cooked through.
Don’t guess about doneness by color! Turkey burgers are done when a meat thermometer placed in the center of the burger reaches 165o F, and the juices run clear.
Recipe adapted from: www.diabetes.org
Additional cooking sources include: www.fda.gov
*Substitutions may alter nutritional content.