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Happy 4th of July, Legends!! Nothing screams more 4th of July than a good burger made on the grill surrounded by your friends and family. For this recipe, I made an easy turkey burger. Leaner than beef, ground turkey is a perfect alternative for burgers.
Is turkey good for you?
Turkey is lean protein. What is a lean protein, though? It is a protein with less than 10g of total fat per 3.5 oz serving. A lean protein like turkey is relatively low in calories (135 calories per 85g servings), high in protein, and low in saturated fat (24g of protein, 3g of fat per serving). Turkey is also rich in vitamin B, which helps break down food into energy, ensures DNA production, and supports immune function and brain and nerve health. It is rich in selenium, a mineral that regulates metabolism, zinc, an essential nutrient that helps with DNA synthesis, and phosphorus which also helps with DNA production and ensures strong and healthy teeth and bones.
Should I use ground beef over ground turkey?
For these patties, we are using ground turkey instead of ground beef. Indeed, compared to beef, turkey has slightly more protein (26.7g compared to 25.1g for a 110g serving). The real game-changer is in the saturated fat amounts. As previously mentioned, turkey is lean meat, meaning that this meat is very low in fat. A diet with little saturated fat promotes better heart health. In this case, turkey is a healthier alternative compared to other meats.
How to make the best patties ever?
Whether you use beef or turkey, you have to season your meat. Be creative. In this recipe, we are using salt, pepper, oregano, and paprika. You can switch the spices for the one you like. Then, while you cook the patties, you can add a little bit of water to the pan to steam the meat. Don’t forget to cover the pan as well. Finally, I personally like to use thin slices of cheddar cheese on top of the patties because it melts well.
Let’s get cooking, and do not forget to tag me while you recreate the recipe! And if you want more nutritional information and exclusive recipes, subscribe to the newsletter!
Ingredients
Burger
- 4 burger buns
- 1 lb ground turkey
- 1 egg
- 1 tbsp olive oil
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp oregano
- 1 tsp paprika
- Salt
- Pepper
Sauce
- 2 cups greek yogurt
- 1 tsp cayenne pepper
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 lemon
Toppings
- 4 slices of cheddar cheese
- 1 tomato, sliced
- 4 lettuce leaves
- 1 red onion, sliced
Method
- In a bowl, mix the ground turkey, egg, spices, salt and pepper. Mix well.
- Divide the mixture into 4 patties.
- On a grill (or a pan on medium-high heat) cook the patties 4-5 minutes on both sides. Add the cheese on top after you flip the burger the first time if you want
- In a bowl mix all the ingredients for the sauce.
- Assemble the burger. On a grill (or a pan on medium-high heat) toast the buns. On one side of the bun spread 1 1tbsp of sauce. Add a lettuce leaf, a tomato slice, the onion slice, and the turkey patty (with cheese on top). Add 1 or 2 tbsp of sauce. Top with the other side of the bun.
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