Turkey burgers – a nice change from beef burgers. They’re easy to make and freeze well. Make a batch this weekend and freeze some for a quick meal on a busy day.
How Nutritious are Turkey Burgers?
- Ground turkey is a good source of lean protein
- Oatmeal and spinach provide fiber (remember fiber is missing in dairy and meat so it’s good to find some here)
- Onion, garlic and turmeric are natural anti-inflammatory
Ingredients for Turkey Burgers
- 1 pound ground turkey (or ground turkey breast)
- 1 small to medium onion diced (how much onion do you like?)
- 2-3 tablespoons olive oil
- 1 teaspoon ground turmeric
- 2-3 fresh garlic cloves minced
- 2 big handfuls fresh spinach (or other green like chard or kale) roughly chopped
- 5-6 white mushroom diced
- 1 flax egg (or 1 whole egg)
- 1/2 cup oatmeal (I like to process until a little finer, but not a crucial step)
- 1 teaspoon salt and 1/2 teaspoon pepper
- 1/4 cup crumbled feta (or other cheese of choice)
Method for Turkey Burgers
- Assemble ingredients
- Heat a medium size sauté pan to medium high heat (hot, not smoking). Add about 1 tablespoon olive oil and the onions. Sauté until begin to soften. Add minced garlic and turmeric. Cook additional 1-2 minutes and remove to bowl.
- Reheat pan, add 1 tablespoon oil and the diced mushrooms. Cook and toss until they are tender and excess water has cooked off. Season with salt & pepper and remove to bowl with onions.
- Reheat pand, add 1 tablespoon oil and the spinach. Toss and cook for 1-2 minutes until greens are wilted. Season with salt & pepper and add to onion bowl.
- Allow the vegetables to cool (place in refrigerator for a few minutes to speed process).
- In the meantime, mix the flax egg and set aside.
- Wait 10 minutes for veggies to cool and flax egg to set.
- Add turkey, cheese, oatmeal, and any remaining salt/pepper to the veggies and toss to combine.
- Add flax egg (or whole egg) and combine lightly (wear disposable latex or vinyl glove and use hand – good tool!)
- Form patties (I make 4-5 ounce burgers). You can cook them right away, refrigerate for later or freeze.
- To cook:
- Heat saute pan to medium high heat
- add small amount of olive oil to slightly cover bottom of pan
- place burgers in pan, do not crowd the pan
- I usually add 2-3 tablespoons water to the pan and then partially cover the pan with lid. This keeps the burgers from drying out too much or browning too much on the outside.
- takes 4-5 minutes per side to cook completely, flip once
Note: We like them on a Thin Sandwich Round, 100 calories and make sure to get the one with the highest fiber content, top burger with arugula or greens, yummy.
Note: Recipe is easy to double – freeze the extras. Place patties on pan lined with parchment paper and freeze (this keeps them from sticking together.) Once frozen, you can easily pull them off the paper and place in ziplock bags. To thaw, remove the frozen burgers from the bag and place on plate and thaw in refrigerator or quickly in the microwave before cooking.