Need a new burger to grill? If you’re thinking toward Labor Day weekend exhausted from standard summer hamburgers and chicken retire the usual meat for flavorful, Asian inspired turkey burgers.
Easy to make, or prepare ahead and throw on the grill while guests arrive. Use toasted multigrain English muffins instead of a regular wheat hamburger buns to sandwich between. I know, I know, doesn’t fit the theme I’m going for but switches up the usual while keeping it healthy. Feel free to sub a small bun (wheat or gluten free) or top the burger on a bed of fresh greens for a salad. The key to the moisture in these lean burgers is adding cooked quinoa or brown rice to the patties instead of bread crumbs (also makes them gluten free too!) I always sub either cooked grain for bread crumbs in meatloaf, meatballs or burgers. Gluten and non-gluten free eaters will love them all the same – you won’t even know it’s there. I keep small amounts of cooked quinoa and brown rice in snack size bags in the freezer to pull out and defrost for recipes like this or larger bags for stir fry.
Served alongside some roasted garlic potatoes this meal is healthy, inexpensive and delicious. Have fun on Labor Day weekend while keeping it healthy! (You’ll also feel lighter and more agile while playing lawn games after lunch).
ASIAN TURKEY BURGERS
gluten & dairy free option
• 1.25 lbs LEAN GROUND TURKEY or CHICKEN (93/7 or higher)
• 2 tbsp SOY SAUCE, LOWER SODIUM*
• 2 tsp RICE VINEGAR
• 1/4 cup COOKED QUINOA or BROWN RICE (or 3 Tbsp wheat bread crumbs)
• 1 tsp GINGER, GROUND
• 1/2 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE
• 2 tsp OLIVE or SESAME OIL
• 2 tbsp SESAME SEEDS
• 6 LIGHT MULTIGRAIN ENGLISH MUFFINS (or wheat buns)*
• OPTIONAL TOPPINGS: AVOCADO, RADISHES, CILANTRO, SRIRACHA MAYO, LETTUCE
*Gluten free option: Use wheat free tamari soy sauce or liquid aminos, quinoa, brown rice or gluten free bread crumbs, and multigrain gluten free hamburger buns (or top burger on a salad).
1. Combine the first 9 ingredients in a large bowl. Mix with hands until just combined. Portion meat mixture into 6 equal balls and make into patties (may cover and refrigerate at this point if making ahead).
2. Preheat an indoor or outdoor grill to medium-high heat. Cook patties 4-5 minutes per side or until cooked through.
3. Serve cooked burgers on toasted English muffins or wheat buns (I used one around 100 calories). Top with Sriracha mayo (see recipe below), avocado slices, sliced radishes, cilantro or other toppings. Makes 6 burgers.
NUTRITION INFO PER SERVING (includes bun – not toppings): 260 calories, 6g fat, 1g sat fat, 60mg cholesterol, 28g carb, 9g fiber, 0g sugar, 29g protein
• 1/3 cup Reduced Fat Mayonnaise with Olive Oil (or Plain Greek Yogurt)
• 2 tsp Sriracha Hot Chili Sauce
• Pinch of Sea Salt
Whisk to combine. Store in refrigerator.
NUTRITION INFO PER SERVING with Mayo (about 1 Tbsp): 35 calories, 3g fat, 4mg cholesterol, 2g carb, 1g sugar
ROASTED GARLIC BABY POTATOES
gluten & dairy free
• 12 BABY POTATOES, quartered
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER TO TASTE
• 1 tsp GARLIC POWDER
1. Preheat oven to 425 degrees F. Toss cut potatoes with olive oil, salt, pepper and garlic. Place evenly in one layer on a large rimmed baking sheet.
2. Bake for 20-25 minutes or until golden brown and starting to crisp on the outside. Serves 6, about 2/3 cup serving.
NUTRITION INFO PER SERVING: 140 calories, 2.5g fat, 27g carb, 3g fiber, 2g sugar, 3g protein