Turkey Burgers
Turkey burgers are a great substitution to a beef burger, especially for those trying to reduce saturated fats or red meat from their diets. Ground turkey, specifically ground turkey breast contains less saturated fat than ground beef and more polyunsaturated fat, a protective and healthier type of fat. This is highly beneficial as saturated fats have been linked to negative health effects including high cholesterol and an increased risk of developing heart disease. This recipe is an easy, low sodium and delicious substitution to your diet, especially if typically consume a lot of red meat. You can increase the benefits of a turkey burger by adding healthy toppings such as:
avocado: contains 20 different vitamins and minerals, high in fibre, and acts as a “nutrient booster” to help your body absorb more fat-soluble nutrients from other foods.
mushrooms: contains ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage, naturally low in sodium, and promotes lower cholesterol
tomatoes: contains important nutrients like vitamin C and potassium, rich in antioxidants, and may help combat metabolic syndrome.
arugula: full of antioxidant, contains glucosinolates which may help protect you against certain cancers, and contains vitamin K which is good for your bones.
onions: nutrient dense with a high dose of vitamins, minerals and fibre, high in vitamin C which assists in regulating immune health and tissue repair, and a good source of potassium; a common mineral which many people are lacking.
Ingredients:
- 2lb ground turkey
- 1/2 cup mayonnaise
- 1/3 cup bread crumbs
- 2 tsp steak spice
- 1sp onion powder
- 1tsp garlic powder
- 1tsp ground black pepper
- 2 tbsp Butter
- 2 tbsp Kirkland olive oil
Serving Size: 8 burgers
Instructions:
- Combine all ground turkey, mayonnaise, and breadcrumbs in a large bowl, then, add your spices. Make sure not to overwork the mixture as this will result in tough burgers.
- Work the mixture into 8 burger patties and set aside. (tip: make your patties about 1/2 inch wider than your preferred bun as the patties will shrink when cooked.)
- Next, in a large skillet, add butter and Kirkland olive oil and bring to a high heat.
- Place burgers in skillet, 4 patties at a time, and make sure not to crowd the skillet.
- Make sure to cook burgers for 3 to 5 minutes on eachside. Because turkey is a leaner meat than beef you do not want to over cook them. The patties should be cooked to an internal temperature of 160°F.
- When done, place the patties on a plate with papertowel to rest for 5 minutes. The patties will continue to cook when resting, and will bring the internal temperature of the patties to the recommended 165°F.
- Pile on your favorite toppings and condiments and enjoy!
recipe by: Randy Smith
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Sources:
https://www.uclahealth.org/news/7-health-benefits-of-mushrooms