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Saturday, June 10, 2017

Turkey Burgers

3 medium yellow onions
1 clove garlic
2 tablespoons olive oil
1 1/3 pounds ground turkey breast
3 tablespoons dried bread crumbs
2 tablespoons barbecue sauce
3 tablespoons quick-cooking oats (not instant)
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon toasted wheat germ
1/4 teaspoon salt or 1 tablespoon liquid aminos
Ground black pepper

1. Peel the onions and cut into 1/8" to 1/4" pieces. Peel the garlic and chop finely. Warm
the oil in a large skillet over medium heat. Add the onions and garlic and cook over medium
heat, stirring often, for about 10 minutes, or until the onions start to brown. Add water,
1 tablespoon at a time, as necessary to prevent burning. Remove from the heat, transfer
to a large bowl, and let cool for 10 minutes.
2. To the same bowl, add the turkey, bread crumbs, barbecue sauce, oats, basil, oregano,
wheat germ, salt or aminos, and pepper to taste. Mix well. Shape the mixture into 9 burgers.
3. Coat a large nonstick skillet with cooking spray. Cook the burgers over medium heat for
about 5 minutes, or until browned and crispy. Flip the burgers carefully and cook for 5 minutes
longer, or until golden brown and a thermometer inserted in the center registers 165° and the
meat is no longer pink. Serve the burgers hot.
Makes 9. 

Per serving: 146 calories, 17g protein, 8g carbohydrates, 5g total fat, 1g saturated fat, 39mg cholesterol, 1g dietary fiber, 145mg sodium 

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