Healthy Recipes: Black Bean Turkey Burgers
Summer is the time for cookouts, but it can also wreak havoc on attempts to eat healthy.
It's hard to resist those hot dogs and hamburgers sizzling on the grill or the potato salad, cole slaw and other sides that go along with it.
But there are ways to make healthy cookout food. This week's recipe for black bean turkey burgers is a perfect example. It comes from the recipe exchange at Lifebridge Health.
Black Bean Turkey Burgers
Melissa Majumdar, RD, LDN, CPT
Ingredients 1 lb. lean ground turkey (93/7 preferred)
1 can black beans, drained and rinsed
1 egg white
1 Tablespoon Worcestershire sauce
2 cloves roasted garlic
1/2 tsp. cayenne pepper
1/2 tsp. ground ginger
1/2 tsp. cumin salt and pepper to taste
1 egg white
1/2 cup red onion
1 red pepper, pureed in blender (This adds flavor and moisture without having large chunks that can be difficult to digest.)
½ avocado, sliced**
Directions Preheat the oven to 375 degrees. Coarsely chop the onion and add it to the food processor with the turkey, drained beans, seasoning, egg white, and garlic. Blend until ingredients are evenly distributed. Divide turkey into 10 patties. Grill 5 minutes each side. Finish them off in the oven for 8 minutes or until cooked through.
Enjoy with green beans and low-fat potato salad. Consider using plain yogurt to substitute some of the mayo in your potato salad and mix up the potatoes with some sweet potatoes (leave the skins off for extra fiber). Try mixing in dill, celery, peas, onion, mustard, hot sauce, and salt and pepper for a tone of flavor and very little extra fat.
**Avocado is a great substitute for cheese. While cheese is high in saturated fat, avocado adds a ton of unsaturated fat – and flavor!