Tuesday, June 15, 2010

Turkey & Black Bean Burgers

Sunday I posted an easy way to shape uniform patties and have used it twice this week. Check it out!
These are a super low- fat healthy idea for lunch or dinner. The turkey and black beans are packing tons of protein plus adding zucchini and red pepper gets the vitamins in there. Add greens, tomatoes, and whole wheat buns and the health benefits are over the top. I  tried making homemade buns to go with these, but failed miserably. I AM going to try again, though, and if I can be succesful and give the recipe an approval, I will post it too!

What You Need:
3/4 cup canned black beans, rinsed and drained
1 egg white
1/2 cup shredded zucchini
1/2 cup finely chopped sweet red pepper
1 tsp. chili powder
1/2 tsp. onion powder
1/2 tsp. pepper
1/4 tsp. salt
3/4 lb. ground turkey breast (If you are going for low-fat be sure you are using  ground turkey breast as regular ground turkey is much higher in fat...think 17 grams of fat per serving versus 1.5 grams in the breast. Major difference!)
1 tbs. olive oil
4 hamburger buns, split (shoot for whole wheat)
Garnish as you like with onion, pickle, lettuce, tomato, etc.

In a small bowl, coarsely mash beans. Add the egg white, zucchini, red pepper, chili powder, onion powder, pepper and salt, Crumble turkey over mixture and mix well. Shape into 4 patties using this easy trick.

In a large skillet, cook burgers in oil over medium heat for 4-5 minutes on each side or until a meat thermometer reads 165 degrees and juices run clear. (I also check for firmness which usually indicates doneness in poultry). Serve on buns with garnish. Enjoy!

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