Lean Turkey Burgers

11 30 291
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 8
Lean Turkey Burgers
Health Highlights

Ingredients


3/4 cup Bread crumbs, plain
908 gm Ground turkey, extra lean
2 tbsp Lemon juice
1/4 tsp Black pepper
3 tsp Rosemary, fresh
2 tbsp Soy sauce, low sodium
1/2 cup Tomato sauce, canned
2/3 cup Yellow onion
8 leaf Green leaf lettuce
1 large Tomato
8 bun Sandwich bun (whole grain)

Instructions


  1. For oven broiled burger patties: Pre-heat to broil.
  2. In a large bowl, combine all ingredients except for the lettuce, tomatoes and bun. Mix well.
  3. Shape turkey mixture into 8 even 1/2 inch thick patties. 
  4. BROILER: Place patties on greased broiler pan and place in heated oven. Broil for 8 minutes; turn patties over and broil for another 8 minutes. Meat thermometer placed in the centre of the patties should read 165F /74C. 
    • GRILL: For grilled burger patties: Heat grill and lightly oil grill rack. Place patties on grill over medium heat. cover and cook for 10-12 minutes, turning once, until meat thermometer placed in the centre of the patties reads 165F /74C.
  5. Lightly toast halved buns in a toaster oven or place in broiler pan and broil cut-side up for 1-2 minutes. Once toasted, place the patties on lettuce-lined buns and top with tomato slices.

Notes:

Nutrition Highlights

  • Turkey is an excellent source of lean protein!

Nutrition Facts

Per Portion

Calories 291
Calories from fat 39
Calories from saturated fat 9.0
Total Fat 4.3 g
Saturated Fat 1.0 g
Trans Fat 0
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.4 g
Cholesterol 56 mg
Sodium 611 mg
Potassium 624 mg
Total Carbohydrate 29.7 g
Dietary Fiber 4.4 g
Sugars 5.0 g
Protein 36 g

Dietary servings

Per Portion


Grain 1.6
Meat 1.3
Vegetables 0.7

Energy sources


Pygal38%461.4550739953002162.3636181475310413%409.6516116547996277.5884037033829449%292.3080814208554191.8078352315913838%13%49%CarbohydratesFatProtein

Meal Type(s)

Main




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