LOW FAT BARBECUE TURKEY BURGERS Less than 22% Fat

low fat barbecue turkey burgers | BBQ turkey burgers from A Healthy Kitchen dot com

by Lesli

in Turkey

This low fat recipe dates back to March 2001 and I’ve been cooking it ever since then!  This is one of my favorite Turkey Burger recipes of all time.  This is a recipe I think you’ll love for many years to come and you can feel good about eating it too!
Ground turkey, by nature, can be somewhat dry because of it’s lack of fat.  The added zucchini and carrot not only give it a boost of flavor, but they add much needed moisture and vitamins.  Seriously, this is the key to keeping it low fat and still having a moist burger.  I know you won’t be disappointed.

4 servings (serving size: 1 burger)

Ingredients

  • 1/4  cup  chopped onion
  • 1 medium zucchini, grated
  • 1 medium carrot, grated
  • 1/4  cup  barbecue sauce, divided
  • 2  tablespoons  dry breadcrumbs
  • 2  teaspoons  prepared mustard
  • 3/4  teaspoon  chili powder
  • 1/2  teaspoon  garlic powder
  • 1/4  teaspoon  salt
  • 1  pound  ground turkey (if you can get Jenni O 99% Fat Free turkey, I recommend it)
  • Cooking spray
  • 4  large leaf lettuce leaves
  • 4  (1/4-inch-thick) slices tomato
  • 4  (1 1/2-ounce) hamburger buns

Preparation

Combine the onion, carrot, zucchini, 2 tablespoons barbecue sauce, breadcrumbs, and the next 5 ingredients (breadcrumbs through turkey) in a medium bowl. Divide turkey mixture into 4 equal portions, shaping each into a 1 1/2 inch-thick patty.

Heat a grill pan coated with cooking spray over medium-high heat. Place patties in pan; cook 7 minutes on each side or until done.

Place 1 lettuce leaf, 1 tomato slice, and 1 patty on the bottom half of each bun. Spread each patty with 1 1/2 teaspoons barbecue sauce. Cover with top halves of buns.

______________________

Nutritional Information

Calories:  310 (22% from fat)
Fat:  7.6g (sat 2.1g,mono 1.7g,poly 2.8g)
Protein: 29.9g
Carbohydrate:  28.5g
Fiber:  2.1g
Cholesterol:  65mg
Iron:  3.5mg
Sodium:  642mg
Calcium:  102mg

I use this as the foundation of my bbq turkey burgers, but I take poetic license to add whatever flavors I’m in the mood for. I’m a spicy kinda gal, so quite often I’ll add diced jalapenos and some Mexican seasonings; or if I’m looking for an Italian flavor, I’ll add Italian seasonings and sun-dried tomatoes (and maybe even some low fat feta cheese).  Experiment and let me know what kinds of flavors you come up with.

What do you like to put on your turkey burgers?  How creative can you get with your flavors?  Low fat is anything but boring!

{ 6 comments… read them below or add one }

Nancy

Turkey Burgers are a favorite in our house! I add garlic, onion, parsley, and lots of basil in our mix. I plan to try the barbeque recipe next time I make Turkey Burgers. Thank you for sharing!

Reply

Jack

Yum!

These grilled turkey burgers look absolutely fantastic.

Hate to say it though, I might have to slather a little mayo on
the grilled turkey to keep it from tasting too dry after being on
the grill.

Thanks for the recipe!

Reply

Lesli

Bet you won’t need the mayo Jack. Give it a try and you’ll see that the zucchini and carrot bring just the right amount of moisture. Grilling is my favorite way to cook them so I can’t wait to pop on over to your blog :))

Reply

Jeff

Turkey burger recipe

Reply

Ath

I don’t see zucchini and carrot in the recipe. Did I miss something??

Reply

Lesli

What a goofball I am sometimes Ath. I’ve edited the recipe to include the missing ingredients. Thanks for bringing it to my attention and I hope you enjoy the turkey burgers! They’re a fave of mine!

Reply

Leave a Comment

Next post: