Recipe: Turkey Burgers

Turkey Burgers
From: the American Institute for Cancer Research

To have your meat and eat it too, a turkey or chicken breast burger is a good low-fat alternative to a beef patty. Both ground turkey breast and ground chicken breast are very low in fat. But keep in mind that pre-packaged ground turkey and chicken includes both the white and fattier dark meat. For a really low-fat burger, look for a label that specifically says "ground turkey breast," or ask the butcher at your market to grind the skinless breast meat for you.
Americans ate 18 pounds of turkey per person last year, according to the National Turkey Federation. Consumer recognition of turkey as a low-fat, good-tasting protein source has increased turkey consumption 216 percent since 1975. At the same time, many different cuts are now available. Tenderloins, steaks and boneless breasts are all easy to throw on the grill, and all are good, low-fat alternatives to beef steaks.

Because they have so much less fat, turkey burgers are cooked differently than beef burgers. Less fat means less moisture, so to keep burgers from tasting dry, moist ingredients like yogurt or eggs should be added.

For moist, tender and simple turkey burgers, blend together 1/3 cup plain low-fat yogurt and one egg. Add 3/4 cup herb-seasoned stuffing mix and let stand about five minutes or until the mixture seems sufficiently moist. Then stir in a half-cup each of finely-chopped onion and finely-chopped parsley, and salt and pepper to taste. Add this mixture to a pound of ground turkey, gently blend together, then form into six patties. Grill until the meat is firm and no longer pink. Serve on a fiber-rich, whole-grain bun. A side dish of vegetable kebabs cooked on the grill makes a great addition.

The following recipe includes vitamin-rich spinach and seasonings that boost the burger's flavor.

Turkey Burgers

1 lb. ground turkey breast
1/2 cup bread crumbs
1 package (10 oz.) frozen chopped spinach, thawed and drained
1/3 cup chopped onion
6 Tbsp. Dijon mustard, divided
pinch of salt
1/4 cup sliced roasted red peppers
4 oz. part-skim mozzarella cheese, cut into 4 slices

In a large bowl, thoroughly combine turkey, bread crumbs, spinach, onion, 4 tablespoons mustard and salt. Shape mixture into 4 patties. Cover with plastic wrap and chill 30 minutes.
Grill burgers or saut in non-stick skillet over medium heat for 8 to 10 minutes on each side, or just until turkey is firm and no longer pink. (Do not overcook.) When burgers are almost completely cooked, spread top of each with 1 1/2 teaspoons mustard and 1 tablespoon red peppers, then top each with a slice of cheese. Continue cooking just until cheese begins to melt. (Cover so cheese will melt easily.)

Serve immediately, in whole-grain buns, if desired.

Makes four servings

Per serving: 206 calories, 6 g. total fat (2 g. saturated fat), 12 g. carbohydrate, 27 g. protein, 2 g. dietary fiber, 628 mg. sodium.