Cranberry & Herb Turkey Burgers

From EatingWell: June/July 2005 — Subscribe Now!

Our usual problem with turkey burgers is the dry, chewy texture of the cooked meat. The usual solution is to add fat, but a little sautéed onion, dried cranberries and soaked couscous work even better without larding down this healthy main course. With sage and thyme, call it a summery answer to Thanksgiving dinner. If you like, serve with homemade Blueberry Ketchup.

6 servings

Active Time: 40 minutes

Total Time: 50 minutes

Nutrition Profile

Ingredients

1/4 cup plus 2 tablespoons whole-wheat couscous
1/2 cup boiling water
2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
1 stalk celery, minced
1 tablespoon chopped fresh thyme
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup dried cranberries, finely chopped
1 pound 93%-lean ground turkey

Preparation

Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.
Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not overmix. Form the mixture into 6 patties.
To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165° F.) To grill: Oil the grill rack (see Tip) and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately.

Tips & Notes

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 217 calories; 10 g fat (2 g sat, 4 g mono); 43 mg cholesterol; 17 g carbohydrates; 17 g protein; 2 g fiber; 256 mg sodium; 49 mg potassium.

1 Carbohydrate Serving

Exchanges: 1 starch, 2 very lean meat, 1 fat (mono)