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Healthy Eating

Tasty Anti-Inflammatory Turkey Burgers

three small burger patty with a salad in a white plate
Prep Time: 5 minutes  | Cook Time: 18-20 minutes  | Grill Time: 10 minutes  | Total Time: 15-25 minutes |*Servings: 6

This burger recipe is super flavourful, easy-to-make and nutritious. Turkey is a rich source of lean protein, which is important for muscle maintenance, growth and repair. The spices in this recipe, in particular turmeric, have ant-inflammatory properties that may help reduce symptoms of arthritis. Adding grated zucchini to these turkey burgers increases the nutrient content and provides moisture and texture. Make this recipe in the oven or grill for a quick burger that is sure to be a crowd pleaser.

Nutritional information (per serving*): Calories: 167; Total Fat (9 g); Saturated Fat (4 g); Monounsaturated Fat (0 g); Carbohydrates (3 g); Protein (19 g); Fiber (0.6 g); Sodium (300 mg); Omega-3 Fatty Acids (0 g)

Ingredients


  • 454 grams (~1 package) of extra lean ground turkey
  • 1 cup zucchini, grated
  • ½ cup low fat crumbled feta
  • ½ cup red onion, minced
  • ¼ cup rolled oats
  • 1 tsp cumin
  • ½ tsp turmeric

Instructions  


Step 1
1. In a large mixing bowl, combine ground turkey, grated zucchini, feta, red onion, rolled oats, cumin and turmeric. Mix well until all ingredients are evenly distributed.

Step 2
2. Form the mixture into 6 medium patties.

For the oven:
1. Preheat the oven to 425° F. 2. Place the patties on a baking sheet lined with parchment paper and bake for approximately18-20 minutes, flipping halfway through.  

For the grill:
1. Preheat the grill to medium-high heat. Ensure the grates are clean and are lightly oiled to prevent the patties from sticking. 2. Place the patties on the preheated grill and grill for approximately 5 minutes on each side or until they reach an internal temperature of 165 ° F.  

Extra tips:

  • Serve with whole grain buns for additional fibre.
  • Consider the following toppings:
    • Sliced avocado (healthy unsaturated fats)
    • Sliced tomatoes (vitamin C)
    • Lettuce greens such as spinach, romaine or baby arugula (antioxidants)
    • Partly skimmed mozzarella cheese (additional protein and calcium)
  • Batch cook and freeze patties to use at a later date.
  • Use extra-lean ground chicken instead of turkey as an alternative lean protein source.