LOW FAT BARBECUE TURKEY BURGERS Less than 22% Fat

 

 

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low fat barbecue turkey burgers | BBQ turkey burgers from A Healthy Kitchen dot com
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
  • 1/4  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, 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.

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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!

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Women who blog successfully 1 | Accumulator of desired abundance
January 24, 2010 at 2:18 am

{ 4 comments… read them below or add one }

1 Nancy from Electric Roaster November 22, 2009 at 8:41 pm

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!

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2 Jack from BBQ Islands May 11, 2010 at 11:14 am

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!
Jack from BBQ Islands´s last blog ..Barbeque Island Designs from NCAGrills.com My ComLuv Profile

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3 Lesli May 16, 2010 at 5:56 pm

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 :) )

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4 Jeff May 26, 2010 at 5:01 pm

Turkey burger recipe

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