Gourmet Turkey Burgers
Laura Creavalle

How ’bout a thick and juicy burger for dinner? Afraid it might spoil your reduced fat diet and soften your waistline? Don’t be. This melt-in-your-mouth patty is made of ground turkey breast yielding 75% less dietary fat than even the leanest ground beef. Per four ounce serving, the trim alternative weighs in at a svelte 2 grams of dietary fat while a burger made from lean ground beef yields up to 12 grams of fat. By comparison, a greasy fast food prototype breaks the scale at up to 28 grams of fat!
How can turkey breast, truly one of the driest sources of protein due to its nominal fat yield, provide a juicy, soft and tender burger? For starters, a small amount of bread crumbs or oatmeal coupled with an egg white provide bulk and volume which traps fluid in the burger giving the meat a soft and juicier texture. Skim milk and soy sauce added to the mix causes a swelling of the crumbs or oats while flavor enhancers – garlic, pepper Duck sauce and a few veggies add a distinct flavor combo. The result is a bulked up beef-less burger that makes a great lunch or a quick dinner. For a complete meal, serve in a whole wheat bun, in a toasted bagel, or inside a pita pocket along with a small garden salad. Just remember; when you see the big-guy fast food establishments start serving up near-fat free burgers made of the leanest turkey, know you saw it here first in Nutramedia.com

16 ounces ground turkey breast
1 egg white
1/4 cup bread crumbs or oatmeal
2 tablespoons non fat milk
2 tablespoons soy sauce (low sodium )
pinch of garlic powder
pinch of black pepper
1/4 cup green onions, chopped
1/4 cup water chestnuts, finely chopped
3 tablespoons Duck sauce


1) Mix all ingredients, except the turkey, in a large bowl
2) Add the turkey to the mix and mix thoroughly with a fork.
4) Form into 4 equal size patties.
5) Thoroughly coat broiling pan with cooking spray. Broil both sides for approximately 4-5 minutes or until the middle is no longer pink.


Serves 4

Burger Alone
Calories: 159
Carbohydrates: 11 grams
Protein: 25 grams
Fat: 2 grams
Fiber: 1 gram


With Large whole Wheat Roll or Bagel
Calories: 353
Carbohydrates: 51 grams
Protein: 29 grams
Fat: 4 grams
Fiber: 1.7 gram

Source: nutramedia.com