9.07.2011

Incredibly Scrumptious Turkey Burgers

How often do you make a healthy food choice, only to be disappointed when it is void of flavor?


It happens to me all the time. In the quest for better well-being, healthy eating tops the list. But making better food choices should not mean bland, boring food.
It should also be easy! Finding healthy ready-to-eat food choices, however, is practically impossible. I have concluded that there is really no way around preparing your own healthy food goodness.

And so, my family is often on the receiving end of my healthy food, let's call them, culinary experiments. A few are a total bust, but most are ok. Then some are exceptionally surprising! Below is the latest healthy food goodness to come out of my kitchen. It's inexpensive, quick to prepare, healthy, and really tasty! I hope you enjoy this recipe as much as I do.



Turkey Burgers
1 lb Ground Turkey
1/2 tsp Fresh Ginger, minced (ok to use tube of fresh ginger from produce aisle)
1/2 tsp Curry Powder
1/2 tsp Garlic Salt
1/4 tsp Onion Powder
2 Cloves Garlic, minced
1/2 T Soy Sauce
1/4 c Fresh Basil (or cilantro) Leaves, chopped


Black Pepper, freshly ground (for seasoning outside of patties)
Salt (for seasoning outside of patties)


3 T Olive Oil


Mix all ingredients except salt and pepper. Split mixture into 4 patties. (makes 4-4oz patties) Sprinkle each patty with salt and pepper. These burgers are more healthy and most delicious when grilled. Make sure to prepare the grill with a little oil so the patties don't stick. Grill 4-5 minutes per side, until cooked thoroughly.
Alternative cooking method: On the stovetop, heat olive oil in pan over high heat. Add patties to hot oil and turn down heat to medium. Brown each patty 4 minutes per side. Turn heat down to med-low and continue cooking until cooked thoroughly (approximately 3 more min per side), flipping once. Remove patties from pan.


These burgers are delicious alone, or you could put them on a whole wheat bun. But, I prefer to serve the burger patty over greens. If you want to try it, here is how I prepare the greens:

GREENS
1 T Olive Oil
2 Cloves Garlic, sliced thin
2 T Chicken Broth
2 T Soy Sauce
1 lb Chopped Fresh Greens (Southern Greens or Collards, prepackaged is fine)

Add Olive Oil to turkey burger pan. Add garlic and saute on medium heat for one minute, stirring continuously. (Be careful not to burn garlic to avoid a bitter taste) Remove garlic and set aside. Add chicken broth  and soy sauce to  pan to deglaze, scraping up the bits from the bottom. Add fresh greens for 4-7 minutes on medium heat, stirring frequently. Cover and cook until sauce turns to a glaze and greens are wilted. Add garlic back to pan and stir. Salt and pepper to taste.

Not only are these Turkey Burgers delicious, but they are very low fat and low calorie!  In fact, according to The Calorie King, a single serving of these Turkey Burgers over greens is less than 400 Calories! Woot!

No comments:

Post a Comment