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Healthy Recipe: Italian Turkey Burgers with Cauliflower and Carrot Salad

Guess what? Burgers don’t need to be bad for you. They also don’t need to be served alongside a heaping pile of French fries. With this healthy turkey burger recipe, you get nearly 3 tablespoons of heart-healthy monounsaturated olive oil paired with veggies and lean protein.

Italian Turkey Burgers with Cauliflower and Carrot Salad
Serves 4

Burgers

  • 1 lb 99% lean ground turkey breast
  • 1/2 sm onion, finely chopped
  • 2 Tbsp unsalted tomato paste
  • 1 clove garlic, minced
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 2 tsp olive oil
  • 4 slices provolone (1/2 oz each)
  • 4 whole wheat hamburger buns
  • 6 tsp no-salt-added ketchup
  • 4 leaves romaine

Salad

  • 1 med head cauliflower (about 2 lb), cut into florets
  • 3 med carrots, cut on the diagonal into 1/2″-thick slices
  • Pinch of salt
  • 2 Tbsp extra virgin olive oil
  • 3 Tbsp apple cider vinegar
  • 1 tsp sugar
  • 1/2 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp red-pepper flakes

Prepare salad: Heat oven to 450°F. Toss cauliflower, carrots, and salt with 1 tablespoon of the oil on rimmed baking sheet coated with cooking spray. Roast vegetables until tender, 18 to 20 minutes.

Whisk together vinegar, sugar, oregano, thyme, pepper, and remaining 1 tablespoon oil in medium bowl. Toss in vegetables. Cool to room temperature.

Make burgers: Combine turkey, onion, tomato paste, garlic, oregano, and basil while vegetables roast. Form into 4 patties.

Heat oil in nonstick frying pan or cast-iron skillet over medium-high heat. Add patties and cook 10 minutes, turning once. Top each patty with 1 slice cheese, cover pan, and cook until cheese melts, about 1 minute longer.

Assemble burgers on buns with 1 1/2 teaspoons ketchup and a lettuce leaf. Serve with the salad.

Nutrition (per serving): 440 cal, 38 g pro, 38 g carb, 7 g fiber, 17 g fat, 4 g sat fat, 499 mg sodium

Work time: 25 minutes
Total Time: 40 minutes

Try these other great turkey burger variations:

Mexican Turkey Burgers

Mar-a-Lago Turkey Burgers

Turkey Burger Pie

February 26th, 2011

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