Spicy Turkey Burgers with Pickled Onions - 30g Carbs, 4g Fiber
From: Eating Well - June/July 2006,
Eating Well for a Healthy Heart Cookbook
Spicy Southwest flavors pair with sweet and tangy pickled red onions
to create a standout turkey burger. If you're used to having your
burgers made of beef with plenty of melted cheese on top, don't
worry. You won't be disappointed. Serve with corn on the cob and
sweet potato fries.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated
fat | Heart healthy | Healthy weight
Servings: 4
Active Time: 35 minutes
Total Time: 35 minutes
--> Pickled Onions
1 cup red-wine vinegar
2 Tbsp packed brown sugar
1/2 tsp salt
1/4 tsp ground allspice
1 small red onion, halved and very thinly sliced
--> Burgers
1 lb 93%-lean ground turkey
2 Tbsp chopped fresh cilantro
1 1/2 tsp ground cumin
1/2 tsp ground chipotle pepper, (see Note)
1/2 tsp salt
1/8 tsp ground allspice
1 tsp canola oil
4 whole-wheat buns, split
8 tsp reduced-fat mayonnaise
1. To prepare pickled onions: Whisk vinegar, brown sugar, salt and
allspice in a medium glass bowl. Cover and microwave on High until
the mixture boils, 2 to 3 minutes. (Alternatively, bring the mixture
to a boil in a small saucepan on the stove.) Add onion and toss to coat.
2. To prepare burgers: Preheat grill to high. Place turkey in a medium bowl and gently mix in cilantro, cumin, ground chipotle, salt and allspice until distributed throughout the meat. Form the mixture into 4 patties. Brush with oil.
3. Grill the burgers until cooked through and no longer pink in the center, 3 to 4 minutes per side. Toast buns on the grill, if desired.
4. Drain the onion, discarding the marinade. Spread 2 teaspoons mayonnaise on each bun; top with a burger and pickled onions.
Note:
Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle
can be found in the specialty spice section of most supermarkets.
Servings: 4
Nutrition per Serving:
308 Calories, 12g Fat, 3g Sat, 1g Mono, 65mg Cholesterol, 26g Protein, 30g Carbs, 4g Fiber, 738mg Sodium, 150mg Potassium
Nutrition Bonus: Selenium (30% daily value), Iron (20% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 3 lean meat
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