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How to make the perfect turkey burger

By Medisys on May 31 2018 | Nutrition & Recipes

These turkey burgers are always a hit because they're so flavourful. It doesn't hurt that they're also low in fat and even have a little fibre. For an additional fibre boost, try serving them in whole wheat pita pockets with sliced tomato, kale, and avocado. On a low carb diet? Try bun-less turkey burgers wrapped in large-leaved greens. There are several kinds of large leaved greens that will work as wraps: Swiss chard, cabbage, or collard greens are great options. Opt for a leaf is larger than your hand (palm to fingertips). You may even want to use a couple different types at a time, layering them before rolling them, for variety! Looking for more meal ideas? Download our low carb meal planner.

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INGREDIENTS

1 pound / 454 g lean ground turkey
1/2 cup / 125 ml whole wheat bread crumbs
1 egg
2 tbsp / 25 ml ground flaxseed
2 tbsp / 25 ml lemon juice
1 clove garlic, crushed
1 green onion, finely chopped
1 tsp / 5 ml chili powder
1/4 tsp / 1 ml dried sage
1/2 tsp / 2 ml coarse sea salt
freshly ground black pepper, to taste

 

DIRECTIONS

In a large mixing bowl, combine ground turkey, bread crumbs, egg, flaxseed, lemon juice, garlic, onion, chili powder, sage, salt, and pepper; mix thoroughly.

Form mixture into 4 patties.

Preheat grill over medium heat.  Grill burgers for a total of 7 to 8 minutes per side or until cooked through, flipping every 4 minutes.

Serves 4

Per burger: 206 cal, 21 g pro, 9 g total fat (2 g saturated fat), 12 g carb, 2 g fibre, 90 mg chol, 327 mg sodium 

 

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