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Turkey Burgers

A recipe for spicy turkey burgers. Served on wholegrain rolls, these burgers are low GI and low in fat. A quick, healthy meal for a busy lifestyle.


Ingredients

Makes 8 serves 

  • 500 g turkey breast, minced
  • 1 cup spinach, tightly packed and shredded
  • 1 cup sliced mushrooms
  • 1 small purple onion, diced
  • 1 chilli, finely sliced
  • Pepper to taste
  • 8 (160 g) slices of Jarlsberg cheese
  • 1 cup lettuce, shredded
  • 3 tomatoes, sliced
  • 8 wholegrain rolls


Method

  1. Sautée the mushrooms, onion, chili and pepper.
  2. When other ingredients are cooked, add spinach to wilt.
  3. Mix with mince.
  4. Roll into balls. Flatten on a hot barbeque.
  5. Grill until cooked through.
  6. Place each meat patty on a roll with lettuce, tomato and a slice of cheese.


Preparation time: 
20 minutes
Cooking time: 10 minutes
Difficulty rating: Easy

Tips

  • Add extra toppings as desired, such as salsa and avocado.
  • Be sure to grill or BBQ, not fry, the meat balls, so that the fat can drip away. Reducing fat intake is an important part of improving your diet, which can reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome.
  • Serve with a side salad for extra nutrients. Adding a salad to every meal will help ensure you eat enough vegetables every day.
  • Use a reduced-fat cheese. You’ll find information about the fat content on the nutrition panel of the package label. Reduced-fat dairy products contain the same amount of calcium as full cream varieties, but are healthier because they have less fat.
  • To make this meal suitable for lactose-intolerant friends or family members, use gluten-free bread rolls.

Alex from Cairns, QLD, cooks up these delicious turkey burgers for a healthy treat.


Nutritional content

Nutritional analysis per serve:

Energy 1306 kJ
312 cal
Protein 26.54 g
Total fat 9.79 g
Saturated fat 4.65 g
Carbohydrates 26.41 g
Total sugars 7.08 g
Fibre 5.68 g
Sodium 492.77 mg
Cholesterol 45.33 mg
Potassium 717.10 mg

 

More information

Nutrition
For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.

 

Dates

Posted On: 15 December, 2011
Modified On: 11 January, 2012

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Created by: myVMC