Lean Turkey Burgers (4 servings, 20 minutes) From Racing Weight Cookbook by Matt Fitzgerald and Georgie Fear
4 white 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 Cooking spray
- 1) 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.
- 2) 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 F.
Per serving: 177 calories, 1 g fat, 3 g carbohydrates, 1 g dietary fiber, 35 g protein
I like this option for breakfast, lunch or dinner because you can prepare it in a variety of ways that are more or less filling. You can cut up the burger and scramble it with eggs for breakfast, have it inside pita bread for lunch, or put the patty over a salad for dinner. The turkey burger is a great way to sneak veggies into your day, especially if you aren’t a huge fan of them! I also use this meal as a way to clear out my refrigerator- any vegetables work when making the turkey burgers, as long as you chop them small enough.
Tip for the kitchen: Prior to cooking, I like to add one egg to the raw turkey meat and vegetables as you mix it together in a bowl. This helps hold the different ingredients together in the pan. Use your hands to mix all of the ingredients together and to create whatever size burger you desire!