Sunday, May 20, 2012

Healthy and Delicious Turkey Burgers

The following recipe is not only quite flavorful ; it is convenient for simply freezing individual patties and serve for future easy meals.

This recipe is portioned to serve 12

Ingredients:

3 lb. lean ground turkey
1/4 cup of seasoned breadcrumbs
1/4 cup fresh basil, minced
1/4 cup onion, finely diced
2 egg whites, beaten
2 garlic cloves, minced
1 tsp. salt
1 tsp. pepper
Cooking spray
1 cup of low calorie marinara sauce
2 Tbsp. Parmesan cheese, grated
6 whole wheat buns

Directions:

Using a large bowl, combine turkey. breadcrumbs, basil, onion, egg whites, garlic, salt and pepper until ingredients are well mixed. Form mixture into 12 patties. Suggestion: individually wrap the burgers you do not plan to eat and freeze for easy later use.

Heat a pan sprayed with cooking spray over medium heat. Cook patties in pan, turning once, until internal temp. reaches 180 degrees (approx. 6 mins. per side).

Place each burger on one side of a bun. Top with a few spoonfuls of marina sauce and sprinkle with Parmesan cheese.

This is definitely a very flavorful healthy recipe!

Nutritional value per serving:

206 calories
31 grams of protein
3 grams of fat ( 1 saturated)
15 carbohydrates ( 3 grams fiber)
557 mg of sodium


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