Ahh, Memorial Day Weekend – when the weather gets warmer (we hope) and the grills get hot for holiday cookouts. If you’re like me and want to maintain a healthy diet without sacrificing flavor, the Mayo Clinic staff suggests we replace greasy hamburgers and hot dogs with grilled turkey burgers. I eat mine with salsa, which typically is tastier and lower-calorie than its sweet sister ketchup. And hey, it’s a holiday – go ahead and top your turkey with a slice of Swiss.
The Eat Better America website offers lots of great grilling recipes, with some tasty desserts to boot. What will be on your grill this weekend?
Grilled turkey burgers
- 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 sauce, more or less to taste
- 4 whole-grain buns
- 4 slices tomato
- 4 slices red onion
- 2 bibb lettuce leaves, halved
- Salsa or ketchup, if desired
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and Tabasco in a large bowl. Mix well. Divide turkey mixture into four equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. 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 salsa or ketchup.
Per burger (without cheese): 244 calories, 17 g protein, 29 g carbohydrate, 8 g total fat, 59 mg cholesterol, 340 mg sodium, 4 g fiber.