Everybody loves a burger, but a turkey burger can feel like a disappointment – a “should” vs. a “want to.” Why? Because it can be super bland and tasteless…unless you make it like this. We eat these at least once a week. They are juicy, flavorful, lean yet decadent. And let’s talk about the benefits of ground turkey over chicken or beef.
Hero Ingredient: Dark Ground Turkey
Turkey has more zinc, copper and iron than chicken. Why is this important? Because these are three trace minerals that support various bodily functions. Zinc is crucial for immune function, wound healing and cell division. Iron is vital for transporting oxygen throughout the body and producing energy. Copper aids in iron absorption, nerve function and antioxidant defense. It is also higher in two B vitamins. Vitamin B12, which is essential for producing healthy red blood cells, DNA and nerve cells. Niacin is crucial for energy metabolism, cellular communication and DNA repair. While both chicken and turkey contain healthy unsaturated fats, chicken dark meat has more than double the fat of turkey dark meat. Finally, like chicken breasts, white turkey meat can be pretty bland and dry, but dark offers a much more robust flavor.
Dark turkey is lower in saturated fat and cholesterol than ground beef, making it less inflammatory and better for heart health. It’s a great source of lean protein, which provides essential amino acids to build and repair the body’s cells. It is lower in calories as well, for those who are watching their weight.
As for the delicious add-ins: The carrot adds fiber, anti-oxidants and moisture to make the meat even juicier. The feta cheese, if it comes from a sheep, is easier to digest and lower fat than other dairy. The herbs add minerals. And the smoked paprika offers a flavor profile with a little punch. And all together, you’re guaranteed a burger that is juicy and delicious, vs. dry boring.
Elevated Turkey Burgers with Carrots and Feta
Ingredients
- 1 lb ground turkey meat
- 1 medium carrot, peeled and grated
- 1/4 cup crumbled feta cheese
- 1 teaspoon each: smoked paprika, salt and ground pepper
- 2 tablespoons finely chopped cilantro or parsley
Instructions
Mix all ingredients together in a bowl with clean hands to evenly distribute the ingredients. Form into 4 patties. Rub a little avocado or olive oil on both sides to prevent sticking. Grill or pan-fry on medium-high for about 3 minutes per side, or until internal temperature reaches 160. (I try not to overcook these as they dry out. It will come to 165 after sitting for a few minutes. It’s ok if it’s a tiny bit pink inside – especially if you are buying high quality meat.)
Notes
Serving Suggestions: Top with homemade chipotle aioli. Put on a whole grain bun with lettuce and tomato to add crunch and more veggies. Or avoid the bread and serve on a bed of grilled mixed veggies (red pepper, zucchini and mushrooms are particularly complementary).
