Dietitian's tip: Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.
1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.
Nutritional analysis per serving
|Serving size: 1 prepared burger including bun and toppings|
|Total fat||8 g||Total carbohydrate||29 g|
|Saturated fat||2 g||Dietary fiber||4 g|
|Monounsaturated fat||2 g||Protein||17 g|
|Protein and dairy||1|
|Meat and meat substitutes||4|
|Grains and grain products||2|
|Meats, poultry and fish||4|