We love a good burger, and wanted a juicy but nutritious version that we could feel good about eating regularly. Ground turkey, a great lean source of protein, B vitamins, and other nutrients, seemed like a good starting point, but turkey burgers often wind up like dense, dry hockey pucks. We found that mixing in a bit of Monterey Jack cheese went a long way in keeping the burgers moist, and the cheese bits crisped around their edges, creating a flavorful crust. Adding whole-wheat panko and a little yogurt provided structure and kept the burgers from becoming too dense. To perk up the flavor, we liked the sweet tanginess of sun-dried tomatoes and fresh basil—a natural pairing. We cooked the burgers on the stovetop, making them an easy dinner option year-round. Be sure to use 93 percent lean ground turkey, not 99 percent fat-free ground turkey breast, or the burgers will be tough. Serve with Garlic Aïoli.
Ingredients
- 1 pound organic 93 percent lean ground turkey
- 1 cup 100 percent whole-wheat panko bread crumbs
- 2 ounces Monterey jack cheese, shredded (½ cup)
- ½ cup oil-packed sun-dried tomatoes, rinsed, patted dry, and chopped coarse
- ¼ cup organic plain low-fat yogurt
- ¼ cup chopped fresh basil
- Salt and pepper
- 1 tablespoon expeller-pressed canola oil
- 4 (100 percent) whole-wheat hamburger buns, toasted
- 1 tomato, sliced
- 2 ounces (2 cups) baby arugula
- Combine turkey, panko, Monterey Jack, sun-dried tomatoes, yogurt, basil, ½ teaspoon salt, and ½ teaspoon pepper in bowl. Using your hands, gently knead mixture until just combined. Pat turkey mixture into four ¾-inch-thick patties, about 4 inches in diameter, and season with salt and pepper.
- Heat oil in 12-inch nonstick skillet over medium-low heat until shimmering. Add patties and cook until well browned on first side, 5 to 7 minutes. Flip burgers, and continue to cook until second side is well browned and meat registers 160 degrees, 6 to 9 minutes, flipping as needed to ensure even browning. Place burgers on buns, top with tomato and arugula, and serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 500 kcal Calories from Fat: 198 kcal |
|
% Daily Value*
|
| Total Fat 22 g 63% |
Saturated Fat 6 g 30% |
Trans Fat 0.0 g |
Cholesterol 100 mg 33% |
Sodium 720 mg 12% |
carbohydrates 42 g 32% |
Dietary Fiber 6 g 16% |
Sugars 5 g 6% |
Protein 30 g 60% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
