Lighten up your traditional hamburger with lean ground turkey—less saturated fat, without less flavor
For turkey burger:
12 oz 99 percent fat-free ground turkey
½ cup scallions (green onions), rinsed and sliced
¼ tsp ground black pepper
1 large egg
1 Tbsp olive oil
For spread:
2 Tbsp light mayonnaise
1 Tbsp Dijon mustard
For toppings:
4 oz spinach or arugula, rinsed and dried
4 oz portabella mushroom, rinsed, grilled or broiled, and sliced (optional)
4 whole-wheat hamburger buns
Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on medium-high heat. To prepare burgers, combine ground turkey, scallions, pepper and egg, and mix well. Form into ½- to ¾-inch thick patties, and coat each lightly with olive oil. Broil or grill burgers for about 7-9 minutes on each side (to a minimum internal temperature of 160 °F). Combine mayonnaise and mustard to make a spread. Assemble ¾ tablespoon spread, 1 ounce spinach or arugula, several slices of grilled portabella mushroom (optional), and one burger on each bun.
Nutritional Information
Calories 299
Total fat 11 g
Saturated fat 2 g
Cholesterol 89 mg
Sodium 393 mg
Total fiber 5 g
Protein 29 g
Carbohydrates 26 g
Potassium 424 mg
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4
Serving size: 1 burger with toppings
Hint: To grill portabella mushrooms, scrape off the gills from underneath the mushroom caps. Lightly coat with olive oil, and grill or broil for 2–3 minutes on each side or until tender. Slice and set aside until burgers are ready
From keep the beat recipes, National Heart, Lung, and Blood Institute, National Institutes of Health
