Posted October 12, 2010
Before your outdoor grill completely gives its last gasp of the season, why not mix up a flavorful turkey burger?
Of course you don’t have to cook it outdoors. There isn’t any rule against indoor pan-searing, broiling or stovetop grilling.
Remember that the protein doesn’t always have to be ground turkey. Beef is still what’s for dinner when you make healthier choices of grind, such as extra-lean ground beef, ground sirloin and round.
In fact, when ground turkey first appeared in the grocery store, I checked the nutrition label against lean ground beef and was surprised to find that the ground turkey had slightly higher calorie and fat numbers. At that time, it was probably due to a greater percentage of turkey skin being used as insurance against dryness.
Because the burger has a built-in Greek theme, I’ll bet a blend of ground lamb and lean beef or turkey would be great. For fans of spicy, it won’t hurt anything if crushed pepper flakes were added to the tomato mixture.
Greek Turkey Burger Makes 4 to 6 servings.
1 0.7-ounce dry packet Italian dressing mix (I suggest Good Seasons)
1 cup finely chopped tomatoes
1/2 cup finely chopped cucumber
1/4 cup crumbled regular or reduced-fat feta cheese
2 tablespoons white-wine vinegar (may use rice vinegar)
2 teaspoons olive oil
1 1/4 pound ground turkey
2 tablespoons seasoned breadcrumbs
1 egg white
1 tablespoon skim milk
Baby spinach or lettuce leaves
Whole-wheat or multigrain hamburger buns COMBINE in small bowl 1 tablespoon dry dressing mix, tomato, cucumber, feta, vinegar and oil; chill while making burgers. GENTLY mix remaining dry dressing, turkey, breadcrumbs, egg white and milk; form 4 to 6 patties. GRILL or pan-fry until done. PLACE on bun; top with tomato mixture and spinach. Note: You may drain the tomato/cucumber mixture or lift it out with a slotted spoon before placing on burger, if desired.
Nutrition information: Per 1/6 recipe (no bun): 190 calories, 100 calories from fat, 11 grams fat, 3.5 grams saturated fat, 80 milligrams cholesterol, 680 milligrams sodium, 4 grams carbohydrates, zero grams fiber, 19 grams protein.
Reach Judy Grigoraci at jg@suddenlink.net.