Hearty Turkey Burgers
Low Fat Recipe
Hearty Turkey Burgers ith turkey, bread crumbs, barbecue sauce, oatmeal, basil, oregano, wheat germ - very healthy.
2 tablespoons olive oil
3 medium yellow onions, cut into 1/8 to 1/4-inch pieces
1 clove garlic, finely chopped
1-1/2 pound ground turkey breast
3 tablespoons dried bread crumbs
2 tablespoons barbecue sauce
3 tablespoons quick cooking oatmeal
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon toasted wheat germ
1/4 teaspoon salt
Ground black pepper
Warm the oil in a large skillet over medium heat. Add the onions and garlic; cook over medium heat, stirring often, for about ten minutes, or until the onions start to brown. Add water, 1-tablespoon at a time, as necessary to prevent burning. Transfer them to a large bowl and let cool for about ten minutes.
Add in the turkey, bread crumbs, barbecue sauce, oatmeal, basil, oregano, wheat germ, salt and pepper to taste. Mix well. Shape the mixture into nine burgers.
This recipe can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
Yield: 9 servings
Calories 146; Protein 17g; Carbohydrates: 8g; Total Fat 5g; Saturated Fat 1g; Cholesterol 39mg; Fiber 1g; Sodium 145mg
Extra: Burger Supreme
Broil 4-ounces lean ground turkey patty until cooked through. Toast one soft bun. Place burger on bottom half of bun; top with 1-cup steamed red bell pepper strips, 1-1/2 ounce 2-percent Monterey Jack cheese, and 1-tablespoon ketchup; top with remaining bun half.
Tips for Perfected Burger Patties
- Start with fresh, not frozen, ground meat. In addition to compromising taste, frozen meat may not hold together well on the grill. Fresh means two days or less in the refrigerator.
- Cut fat by substituting a portion of meat with lightly sauteed or finely grated potato or carrot. Tomato sauce is especially useful to improve moisture content if you're using 95-percent lean ground beef.
- Blend in seasonings such as garlic, basil, or onions gently with a fork. Careful with salt; over salting may result in tough patties because it dries out the meat.
- Make a small indentation in the middle of your patties. Lightly press the center with fingers when making the patty. This helps prevent breaking and allows even cooking.
- Don't mash the patty when cooking. This squeezes out the juices. The perception is that you're removing excess grease, which is not necessarily the case. Make a thin, flat patty, and move it to a paper towel after cooking to absorb excess fat.