Lean Turkey Burgers

11 30 292
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 8
Lean Turkey Burgers
Health Rating

Ingredients


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

Instructions


1. Oven broiled burger patties: Pre-heat to broil.

2. In a large bowl, combine all ingredients except for the lettuce and tomatoes. Mix well.

3. Shape turkey mixture into 8 even 1/2 inch thick patties. 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. (OR - use point 5 to cook on grill)

4. 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.

 

OR

5. 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.

Notes:

 Turkey

is an excellent source of lean protein!


Nutrition Facts

Per Portion

Calories 292
Calories from fat 40
Calories from saturated fat 9.4
Total Fat 4.4 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.4 g
Cholesterol 62 mg
Sodium 586 mg
Potassium 628 mg
Total Carbohydrate 30 g
Dietary Fiber 4.5 g
Sugars 5.3 g
Protein 35 g

Dietary servings

Per Portion


Grain 1.6
Meat 1.3
Vegetables 0.7

Energy sources


Pygal38%462.06005726610954163.9160893470139514%405.68267939023247278.9074637880238548%292.4356764103188189.2945872820970738%14%48%CarbohydratesFatProtein