Healthy Turkey Burger

The 4th of July is a time to celebrate alongside your family and friends, however, don’t forget to be mindful of your diabetes and make sure you are keeping up healthy eating habits. Enjoy this healthy and delicious burger using lean turkey breast and low GI buns this Independence Day. Mix it up by adding your favorite salads into the burger for an extra crunch and including the extra nutrients you love! 

Difficulty: Easy

Prep time: 15 mins 

Serves: 4

Nutrition Information

• Calories: 297
• Carbohydrates: 34.1g
• Fiber: 6g
• Protein: 28.7g
• Fat: 3.8g
• Saturated fat: 1g
• Sugars: 6.6g
• Salt: 0.8g    

Ingredients:

• ½ slice wholemeal bread
• 1 small egg, beaten
• 250g lean turkey breast mince
• ½ onion, finely grated
• 1 carrot, finely grated
• 2 garlic cloves, crushed
• Pinch of pepper
• 4 wholemeal rolls

Method:

1. Place the bread slice in a blender or food processor to make breadcrumbs. Place in a large bowl with beaten eggs, stirring until absorbed.
2. Add the turkey mince, grated onion, grated carrot, crushed garlic, and pepper to the bowl and mix well until combined
3. Using your hands, form the mixture into 4 equal patties and set it aside on a plate covered with glad wrap. Place in the fridge for between 20 minutes to an hour allowing them to set (up to 2 hours is preferable).
4. Heat olive oil in a medium pan and cook the patties on low-medium heat for 6-8 minutes on each side, until cooked through. 
5. Cut open the buns and toast in the oven (if desired). Build your burgers with lettuce, tomato, and onion. 

Cooking tip: 

• Add some extra spice to your burgers with a pinch of chili flakes or 1tsp of ground cumin. 
• Patties can be frozen either raw or cooked if you are planning on prepping and keeping them for another time.

Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information.

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