Asian Style
Lowfat Grilled Turkey Burger

These grilled turkey burgers are fast, easy, and healthy. They freeze well too if you want to make them in advance for future use.

Ingredients

  • 20 ounces ground turkey breast
  • 1 egg
  • 1/3 cup breadcrumbs (or finely crushed whole wheat crackers)
  • 1 tablespoon minced garlic clove (use pre-minced garlic in a jar to speed preparation)
  • 3-4 tablespoons red onions, minced
  • 1/2-1 teaspoon ground ginger
  • 1 tablespoon low sodium soy sauce
  • 1/2 teaspoon black pepper

Directions:

  1. Place ground turkey in a large bowl.
  2. Crack egg into the same bowl and scramble with a fork before mixing in the bread crumbs, garlic, onions, ground ginger, and soy sauce.
  3. Mix together with a fork until just combined. Don't over-mix.
  4. Form into 6 patties.
  5. At this point the burgers are ready for the grill OR the freezer (for later use).

TO GRILL:

  1. Grill about 5 minutes per side, or until cooked through (no pink in the middle). Will take less time if using a George Forman Grill.
  2. Top with sauteed red onions if desired.

TO FREEZE:

  1. After forming patties, arrange burgers on a cookie sheet and freeze.
  2. Once solid, individually wrap the burgers in sandwich baggies.
  3. Place baggies in a larger zip lock freezer bag or an air tight container.
  4. Thaw before cooking.

Makes 6 ground turkey burgers. Per burger:

147 calories, 25 grams protein, 2 grams total fat, 0.5 grams saturated fat, 6 grams carbohydrate, 0.5 grams fiber, 200 mg sodium

Note: This recipe could also be prepared in a loaf pan (turkey meatloaf) or muffin pan (6 portion controlled turkey meatloaf "muffins").

Note: My favorite FROZEN turkey burgers: Diestel Turkey Burgers or Heidi's HensĀ® Turkey Burgers

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Recipe from Recipe Zaar