Try turkey burgers this summer as an alternative to beef.
Hamburger buns come in all types! You are encouraged to use whole wheat buns, but they are not always available. When comparing different buns, choose ones that are smaller, have less added sugar and if possible, some fiber.
You might even try large lettuce leaves like romaine, butter/bib or iceberg.
Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.
Summer Turkey Burgers
Ingredients:
- 1 lb. lean ground turkey
- 1 egg
- 1 tablespoon lower sodium soy sauce
- 1 tablespoon ketchup
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 4 whole wheat buns
Directions:
- In a large bowl, mix all ingredients together. If using your hands, put a little oil on them so the turkey won’t stick*
- Form into 4 patties, flattening with your hands to desired size*. Adding a thumbprint indent to the center can help patties keep their shape
- Place patties in refrigerator for 15 minutes
- Lightly coat large skillet with cooking spray
- Heat skillet to medium-high
- Place patties onto skillet and cook for 5 minutes on each side*
- Place each patty on a whole wheat bun and top as desired
*Wash your hands well before and after touching raw turkey.
*Cook until internal temperature is 165 degrees
Using the grill: Place burgers in the freezer for 15 minutes. Spray meat with oil on both sides to prevent sticking. Cook until internal temperature is 165 degrees, turning to brown evenly. You can also start cooking them on lightly sprayed foil and then finish them on the grill grates.
Sliders! Instead of 4 patties, roll 8-10 balls and then flatten into small patties. Cook in a skillet with oil, turning to brown until cooked and place on slider buns with toppings as desired.