I love to cook, and that really helps me on my journey to becoming and staying a healthy writer. I find it a creative outlet and love to experiment when I have the time and energy. I’ve also learned that I need to plan ways to help me stay on a healthy diet for the days cooking seems more like a chore. When I’m dragging my tired self home from a long, tough day at work, I’ve got to have a healthy meal already prepared or a good idea of how I can easily throw together one in minutes or I will give in to the lure of take out.
These grilled turkey-herb burgers have become a staple of mine since I finally got over my preference for beef long enough to give this recipe a try. The mayonnaise and mustard you mix into the burgers give them enough moisture to overcome how dry and boring ground turkey breast can be on its own. Knowing I have a stash of these burgers in the freezer help me resist the temptation of Five Guys, Wendy’s or another local burger joint.
Grilled Turkey-Herb Burgers
Makes 4 Servings
1 pound ground skinless turkey breast
1 onion, finely chopped
1/4 cup + 2 Tablespoons seasoned dried bread crumbs (or oatmeal as a healthier alternative)
3 tablespoons minced parsley
3 tablespoons reduced-calorie mayonnaise
1 tablespoon minced fresh basil, or 1 teaspoon dried
1 tablespoon minced fresh oregano, or 1 teaspoon dried
2 teaspoons dijon mustard
1/2 teaspoon coarsely ground black pepper
1. Preheat the broiler.
2. In a large bowl, lightly combine the turkey, onion, bread crumbs, parsley, mayonnaise, basil, mustard and pepper. Shape into 4 equal burgers.
3. Spray the broiler rack with nonstick cooking spray; broil the burgers 5" from the heat, until well done, 4-5 minutes on each side.
Per serving: 210 Calories, 4 g Total Fat, 1 g Saturated Fat, 74 mg Cholesterol, 476 mg Sodium, 11 g Total Carbohydrate, 1 g Dietary Fiber, 30 g Protein, 34 mg Calcium.
Serving provides: 1 Bread, 3 Protein/Milks, 1 Fat
Points Per Serving: 4
I’ve slightly modified a version of this recipe that appears on page 141 in the Weight Watchers Simply the Best 250 Prizewinning Family Recipes cookbook published in 1997. I like to play with the herbs I include, and I bet you could experiment with the vegetables you mix in. I've even heard of folks including chopped apples in their turkey burgers. You can also use oatmeal instead of bread crumbs.
These burgers freeze very well. I put each burger into a sandwich bag and then place all the baggies in a freezer-safe ziplock bag. I’ve made up to 16 at a time to freeze, and I don’t really notice any difference in taste or quality between the frozen burgers and never frozen burgers.
I often come home from work, pop a baggy in the microwave to defrost the burger, broil it and serve it on an Arnold’s thin roll (100 calories/1 point) with veggies and condiments. The side will be equally easy – a piece of fruit, some veggies, etc, and I find it a very satisfying meal. Enjoy!
What are some of your go-to, staple recipes when you don't have much time or energy to cook?