Why make low calorie turkey burgers?
I think its safe to say that burgers of any kind are a favourite in any household (although I’ll always favour these low calorie turkey burgers a little more). They’re a real treat whether your eating them as part of a sunny summertime barbeque or an indulgent meal out. Burgers are a food that has been reinvented time after time and throughout the years burgers have got bigger, more flamboyant and much much unhealthier. I recently tried a burger that not only had the burger patty but 3 different meats, cheese and sauce piled on top, of course all of the ingredients were deep fried and still dripping with grease. Burgers don’t have to be unhealthy though. If you take them back to their raw components they actually make a pretty nutritionally balanced meal. In this recipe, I’m going to show you how to make a low calorie turkey burger using a lean turkey mince instead of the typical beef mince. This recipe makes 4 low calorie turkey burger patties with 130kcal each.
Do you have a diet restriction?
These low calorie turkey burgers are:
- Gluten Free (if using a gluten free bun)
- Dairy Free
- Nut Free
- Low GI
- Low FODMAP
Step 1: Season the turkey mince
Take 500g of raw lean turkey mince (less than 5% fat) and place into a large bowl. Add 2tsp Italian seasoning (Oregano, Basil, Marjoram, Thyme, Rosemary, Sage, Parsley) 2 tsp smoked paprika, 1 tsp onion powder, 1/2 tsp garlic powder 1/4 tsp salt and 1/4 tsp pepper. Mix well with your hands or a fork. Many burger recipes require bread crumbs or egg to bind the meat together however I do not add this to my low calorie turkey burger recipe, Its just not needed and adds extra calories, the patties will form all by themselves.
Step 2: Shape the burger patties
Section your meat out into 4 balls and flatten them to make the patties. Smooth around the edges to avoid any bits crumbling off whilst cooking. If you are not ready to cook your low calorie turkey burgers straight away you can place them onto grease proof paper and pop them in the fridge. If you are making these to freeze them for use at another time cut squares of grease proof paper and layer them up to make for better storage.
Step 3: Fry or grill the burgers
Place the patties in a hot frying pan. I personally choose not to cook with oil and rarely have issues with things cooking but you can add a splash of oil or water here if you wish. Cook for 5 minutes before turning and cooking the other side until thoroughly cooked. Poultry needs to be thoroughly cooked before serving unlike beef so please do not try to serve these any less than well done. Do not flatten down the patties during cooking as this squeezes out any liquid and will result in very dry turkey burgers.
Alternatively, you could grill your burgers for 10-15 minutes until thoroughly cooked, turning half way.
Step 4: Build your burger
To serve, place your low calorie turkey burgers in a bread bun and add your choice of salad, cheese and sauce. I personally love cranberry sauce or relish on this burger, its a match made in heaven and also gives it a very Christmassy feel. You could even swap regular burger cheese for brie to make this turkey burger even more festive. For an even healthier alternative, why not ditch the burger bun and wrap your low calorie turkey burger in large lettuce leaves instead.
Can I freeze these turkey burgers?
Yes, shape the patties as instructed above and freeze before cooking. cut squares of baking paper to size and use these to separate each patty before freezing in a sealed container. Defrost thoroughly before cooking.
Can I reheat these turkey burgers?
Theoretically yes, you could reheat these in the microwave however they will be much better fresh!
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