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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Best Foods and Hellman's mayonnaises are gluten-free. Serve on a gluten-free hamburger bun.

 

"Rock and roll is the hamburger that ate the world."
-Peter York, Musician

The refrigerator light goes on...

Most ground turkey is mixed and often more dark meat than breast meat. Ask your butcher for breast meat if its available. There's a lot less fat and the burgers will be a little more tender. If you do use breast meat only, there's more need for the oil or the burgers will be dry. If you can only get dark meat, you will find less need for the oil.

Reduced-Fat Mayonnaise

The amount of fat varies pretty widely between the non-fat and regular mayonnaise which has up to 10 or 11 grams of fat per tablespoon.

Reduced-fat mayonnaises are great for making salads, and there are a number of choices available to you. I feel that Blue Plate Low Fat mayonnaise has great flavor with only 2 grams of fat and 25 calories per tablespoon. Hellmans Light - Best Foods in the Western U.S. - mayonnaise is quite good also at 15 calories.

I do not like using non-fat mayonnaise for dressings very much - I have found that they simply are not creamy enough.

Light mayonnaise or reduced-fat mayonnaise usually has about 1 gram of fat per tablespoon. I generally keep this around for making sandwiches.

1 tablespoon Blue Plate Low Fat Mayonnaise = 25 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 4g carbohydrates, 140mg sodium, <5mg cholesterol

1 tablespoon Hellmans Light mayonnaise = 15 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 2g carbohydrates, 130mg sodium, 0mg cholesterol


 

Turkey Burger



Servings = 2 | Serving size =1 burger

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

This recipe does not make very good leftovers.

Serve with Roasted Corn on the Cob or Healthy French Fries or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Waldorf Salad or Thai Cucumber Salad or Napa Cabbage Salad or Cole Slaw or Healthy Caesar Salad or Zucchini Salad

8 ounces ground turkey (breast is better)
1/4 tsp salt
fresh ground black pepper (to taste)
1 tsp extra virgin olive oil
1/4 tsp dried thyme leaves
2 3/4 ounce slices reduced fat Swiss cheese
2 whole wheat or gluten-free hamburger buns
1 Tbsp non-fat mayonnaise (per serving)
lettuce
tomato slices
sliced onions

Place a non-stick grill pan in the oven. Preheat to 375F.

Combine the turkey, salt, pepper, olive oil and thyme leaves until well blended. Divide into two balls and form into a burger.

When the oven is hot place the burgers in the grill pan. Cook on the first side for about ten minutes.

After turning cook for about 5 - 7 minutes and top with the cheese. Cook until the cheese is melted.

Serve each burger on a whole wheat hamburger bun with 1 tablespoon non-fat mayonnaise, lettuce, tomato and onions.

Nutrition Facts

Serving size = 1 burger

Servings = 2

.

Amount Per Serving

Calories 343 Calories from Fat 58
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 2g 9%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 78mg 26%
Sodium 787mg 33%
Total Carbohydrates 28g 9%
    Dietary Fiber 5g 19%
    Sugars 6g  
Protein 41g  
Vitamin A 13% Vitamin C 10%
Calcium 28% Iron 16%
Vitamin K 39 mcg Potassium 600 mg
Magnesium 90 mg