When you think burger, consider adding plant-based foods for a healthy burger that is easy on the budget and on the planet! Get your family involved and invent your own mix of protein, vegetables, grains and seasoning for a healthy twist on this classic. Swapping out ground turkey for ground beef in recipes, especially burgers like this one, is a great way to trim off those unneeded calories.
How to make Black Bean Turkey Burgers
Ingredients:
• 1 lb. lean ground turkey (93/7 preferred)
• 1 can black beans, drained and rinsed
• 1 egg white
• 1 tbsp. Worcestershire sauce
• 2 cloves roasted garlic
• 1/2 tsp. cayenne pepper
• 1/2 tsp. ground ginger
• 1/2 tsp. cumin
• Salt and pepper to taste
• 1 egg white
• 1/2 cup red onion
• 1 red pepper, pureed in blender (This adds flavor and moisture without having large chunks that can be difficult to digest.)
• 1/2 avocado, sliced*
Directions:
1. Preheat the oven to 375 degrees.
2. Coarsely chop the onion and add it to the food processor with the turkey, drained beans, seasoning, egg white, and garlic.
3. Blend until ingredients are evenly distributed.
4. Divide turkey into 10 patties.
5. Grill 5 minutes on each side. Finish them off in the oven for 8 minutes or until cooked through.
6. Enjoy with green beans and low-fat potato salad. Consider using plain yogurt to substitute some of the mayo in your potato salad, and mix up the potatoes with some sweet potatoes (leave the skins off for extra fiber if you are at least 3 months post-op!). Try mixing in dill, celery, peas, onion, mustard, hot sauce, and salt and pepper for a ton of flavor and little extra fat.
*Avocado is a great substitute for cheese. While cheese is high in saturated fat, avocado adds a ton of unsaturated fat – and flavor!
Tips:
Freeze:
Place turkey patties in the freezer for 20 minutes before grilling to help them keep their shape.
Grill: Place on hot greased grill and cook for a few minutes on each side, until 160F on a meat thermometer.
