Turkey burgers, and other recipes for a healthy alternative to beef burgers, are hot during the summer. Here is a recipe that I’ve tried, and several folks have told me they enjoyed them quite a bit – even though they’re devoted red meat burger lovers. It’s good for a summer barbecue, or just on the stove top. Easy to make turkey burgers are a recipe to keep on hand year around as they’re a crowd pleaser. Also, keep it in mind for after Thanksgiving for all those leftovers. I know we’re jumping ahead…this is summertime!
Overall, you do save a bit of saturated fats by cooking up a turkey burger alternative. And, I like how they seem to be much more light than beef. However, the difference may be much less than you think. Unless you’re choosing ground turkey breast the calories and fat are not far off.
With a reputation of being much less fatty than beef, ground turkey is the go-to meat for those trying to save fats and calories. And, there definitely is something to this. But, unless otherwise noted, the dark turkey meat and skin gets mixed in with the light making it fattier than you may think.
A typical 4-ounce cooked turkey burger (made from a combo of dark and light meat) has 193 calories, 11 grams of fat, 3 grams of saturated fat and 22 grams of protein. It’s an excellent source of niacin and selenium and a good source of vitamin B6, phosphorus and zinc. Choosing ground turkey made from only breast will have 150 calories, 1.5 grams of fat, and 0 grams saturated fat. Take that ground turkey breast and add more veggies and spices to add flavor and juice, because since it’s so lean it can be a bit too dry and tasteless.
I like anything over 50% fat content, but I’m not like everyone. But the best ground beef is more lean cuts. Look for ground sirloin or ground beef that is 90% lean. Most lean 4-ounce cooked lean beef burgers give you about 225 calories, 12 grams of fat, 5 gram of saturated fat and 27 grams of protein. And, make no mistake it’s very healthy – more so than lean turkey. It’s got a ton of niacin, vitamin B12, zinc and selenium and a good source of vitamin B6, iron and phosphorus.
What to Watch?
- 1½ lb ground turkey
- ⅓ c uncooked oatmeal
- 1 large egg
- 1 tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
- ⅛ c ketchup
- 3 garlic cloves finely chopped garlic
- 1 tbsp chopped onion
- 1 tsp Cheyenne pepper
- 1 tsp paprika
- Add all ingredients to large mixing bowel, and mix with your hands or spoon until incorporated.
- Form into patties and place on platter.
- Place in refrigerator for 30 minutes, allowing the patties to become firm.
- Place patties on pre-heated grill. Cook until deep grill marks form and then flip.
- Continue to cook on second side until you see nice, dark grill marks, flipping only once.
- Remove from grill, and serve with toasted buns, lettuce, tomato, red onion, ketchup, mustard, mayo, and peppers.