Veggie-Filled Burgers

Veggie-Filled Burgers

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From: Diabetic Living Magazine

Carrots and green onions make these low-fat burgers juicy. Grill them to serve at your next cookout.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons milk
  • ½ cup finely shredded carrot
  • ¼ cup finely sliced green onion
  • ¼ cup soft whole wheat bread crumbs
  • ¼ teaspoon dried Italian seasoning, crushed
  • ¼ teaspoon garlic salt
  • Dash pepper
  • ¾ pound lean ground turkey or chicken
  • ¼ cup Dijon-style mustard
  • ½ teaspoon curry powder
  • 4 whole wheat or white hamburger buns, split and toasted
  • Lettuce leaves (optional)
  • Shredded or thinly sliced zucchini (optional)
  • Sliced tomato (optional)

Preparation

  • Prep

  • Ready In

  1. Stir together milk, carrot, green onion, bread crumbs, Italian seasoning, garlic salt, and pepper in a medium mixing bowl. Add ground turkey; mix well. Shape the mixture into four ½-inch-thick patties. Lightly grease the grill rack.
  2. For a charcoal grill, place patties on the greased grill rack directly over medium-hot coals. Grill, uncovered, about 12 minutes or until an instant-read thermometer inserted into the side of a patty registers 165°F, turning once.
  3. For a gas grill, preheat grill. Reduce heat to medium-hot. Place patties on grill rack; cover and grill patties as directed in step 2.
  4. Meanwhile, stir together mustard and curry powder.
  5. Serve patties on buns topped, if desired, with lettuce leaves, zucchini, sliced tomato, and curry mustard mixture.

Nutrition information

  • Serving size: 1 burger
  • Per serving: 256 calories; 6 g fat(2 g sat); 4 g fiber; 27 g carbohydrates; 24 g protein; 28 mcg folate; 53 mg cholesterol; 6 g sugars; 4,610 IU vitamin A; 10 mg vitamin C; 146 mg calcium; 4 mg iron; 419 mg sodium; 515 mg potassium
  • Nutrition Bonus: Vitamin A (92% daily value), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 1½ starch

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