The Essential EatingWell Cookbook (2004),
The EatingWell Diet (2007)
In this healthy turkey burger recipe, lean ground turkey stands in for ground beef, and mushrooms are added to produce a thick and uncommonly juicy, flavorful turkey burger. An easy, lightened mayo sauce provides the perfect accent.
Active Time: 55 minutes |
Total Time: 1 hour 10 minutes
2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
8 ounces white mushrooms
3 teaspoons extra-virgin olive oil, divided
1 medium onion, finely chopped
2 cloves garlic, minced
1 pound lean ground turkey breast (see Tips)
1 large egg, lightly beaten
3 tablespoons chopped fresh dill
1 1/2 tablespoons whole-grain mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
6 whole-wheat buns
6 lettuce leaves
6 tomato slices
1/4 cup nonfat sour cream
2 tablespoons low-fat mayonnaise
1 1/2 tablespoons chopped scallions
1/2 teaspoon freshly grated lemon zest
1 teaspoon lemon juice
Pinch of salt, or to taste
Freshly ground pepper to taste
To prepare burgers: Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to breadcrumbs and let cool completely, 15 to 20 minutes.
Meanwhile, prepare mayonnaise: Combine sour cream, mayonnaise, scallions, lemon zest, lemon juice, pinch of salt and pepper in a small bowl; whisk until blended.
Preheat grill to medium-high.
Add ground turkey, egg, dill, mustard, 1/2 teaspoon salt and 1/4 teaspoon pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into 6 patties, 1/2 inch thick, using about 1/8 cup for each.
Oil the grill rack (see Tips). Brush the patties with the remaining 1 teaspoon oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds. Serve burgers on buns with the mayonnaise, lettuce and tomato.
Per serving :
12 g Fat;
3 g Sat;
3 g Mono;
77 mg Cholesterol;
33 g Carbohydrates;
23 g Protein;
5 g Fiber;
656 mg Sodium;
563 mg Potassium
2 Carbohydrate Serving
Tips & Notes
Make Ahead Tip: Prepare patties through Step 5. Wrap individually and refrigerate for up to 8 hours or freeze for up to 3 months. Thaw in the refrigerator before cooking. Cover and refrigerate mayonnaise (Step 3) for up to 2 days.
Tips: Check labels carefully and select ground turkey breast. Regular ground turkey, which is a mixture of dark and white meat, has a higher fat content (similar to that of lean ground beef).
Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.