Turkey is for life, not just for Christmas
Turkey is an oft’ neglected meat as we associate the full bird with a Christmas meal and then tend to opt for chicken throughout the rest of the year. but turkey is low in fat, high in protein and can be adapted into lots of meals such as stir-fry, pasta, salads and burgers!
This recipe is an adaptation of one I saw on SkinnyTaste that includes courgette (zucchini for ya’ll Americans) along with the minced meat for added moisture, flavour and vitamins!
The results was a thick patty bursting with flavour and a fresh, filling salad that zinged on the plate.
Ingreditents (makes 4 burgers)
For the burgers
500g minced turkey
1/2 fresh red chilli (or you could use a pinch of dried chilli flakes)2 cloves of garlic (peeled)
1 small courgette (cut of the ends)
Sprig of thyme
Sprig of rosemary
NB. I had these herbs in the fridge but you could use any you prefer
For the salad
3 celery stalks
3 medium carrots
1 apple (I used granny smith as I like the tart taste)
1/4 head of white cabbage (approx. 2 cup fulls when shredded)
Salad dressing – I use a mango, lime and chilli dressing from Tesco or M&S but you can sue whatever you want. My husband wanted honey and mustard and said that worked well too.
- Put the chilli, garlic, herbs and courgette into a blender and pulse until they are all finely chopped. If you don’t have a blender you should grate the courgette and finely chop the other ingredient.
- Once chopped, add the turkey to the blender and pulse again until everything is combined.
- Create four equal sized patties and place on a plate or baking tray and put them in the fridge. Ideally you want to do this at least a couple of hours before you plan to cook them to prevent them from falling apart, but I only had an hour and they kept their shape during cooking. Also, you don’t need breadcrumbs or egg to keep them together as the minced turkey is sticky enough.
- When you are ready to cook the burgers, heat a non-stick frying pan on a high heat and lightly oil the burgers, not the pan. This will help to control how much oil you’re using during cooking.
- Put the burgers into the frying pan ans tun the heat to medium. They need about 4 minutes each side but check them to make sure they’re not burning.
- Whilst the burgers are cooking, shred all of your vegetables into thin slices. I use a julienne peeler for the carrots and then just finely chop everything else.
- Depending on how fast you chop, you will have flipped your burgers and they’ll be cooking on the other side.
- Dress your salad and remove the burgers from the pan and onto your plate.
NB. I ate one burger for my dinner and then saved the second burger for my lunch the following day, so I cut the burger in half.
- I served our burgers with new Kingsmill burger thins which provide a good base for the burger without being too white-carb heavy. I put a dash of sweet chilli sauce on one burger and a splash of Nando’s garlic and herb sauce on the other.
My meal came out at approximately 390 calories. If you had both burgers (but one bun still) it would have been about 500 calories, still a good dinner choice. The meal was packed with protein, vitamins, vegetables and flavour and we’ll definitely be adding these into our rotation of regular meals.
What’s your favourite burger?