Healthy Food: Spicy Turkey Burgers with Pickled Onions - 30g Carbs, 4g Fiber

Spicy Turkey Burgers with Pickled Onions - 30g Carbs, 4g Fiber

From: Eating Well Magazine June/July 2006
NUTRITION PROFILE: Low Calorie | Low Sat Fat | Heart Healthy | Diabetes Appropriate |
Healthy Weight

Spicy Southwest flavors pair with sweet and tangy pickled red onions to create a standout turkey burger. If you're used to having your burgers made of beef with plenty of melted cheese on top, don't worry. You won't be disappointed. Serve with corn on the cob and sweet potato fries.

Servings: 4
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

--> Onions
1 cup red-wine vinegar
2 Tbsp packed brown sugar
1/2 tsp salt
1/4 tsp ground allspice
1 small red onion, halved and very thinly sliced

--> Burgers
1 lb 93%-lean ground turkey
2 Tbsp chopped fresh cilantro
1 1/2 tsp ground cumin
1/2 tsp ground chipotle pepper (see Note)
1/2 tsp salt
1/8 tsp ground allspice
1 tsp canola oil
4 whole-wheat buns, split
8 tsp reduced-fat mayonnaise

1. To prepare pickled onions: Whisk vinegar, brown sugar, salt and allspice in a medium glass bowl. Cover and microwave on High until the mixture boils, 2 to 3 minutes. (Alternatively, bring the mixture to a boil in a small saucepan on the stove.) Add onion and toss to coat.
2. To prepare burgers: Preheat grill to high. Place turkey in a medium bowl and gently mix in cilantro, cumin, ground chipotle, salt and allspice until distributed throughout the meat. Form the mixture into 4 patties. Brush with oil.
3. Grill the burgers until cooked through and no longer pink in the center, 3 to 4 minutes per side. Toast buns on the grill, if desired.
4. Drain the onion, discarding the marinade. Spread 2 teaspoons mayonnaise on each bun; top with a burger and pickled onions.

Servings: 4
Nutrition per Serving: 308 Calories, 12g Fat, 3g Sat, 1g Mono, 65mg Cholesterol, 30g Carbs, 4g Fiber, 26 g Protein, 738mg Sodium, 150mg Potassium

Nutrition bonus: Selenium (30% daily value), Iron (20% dv). 2 Carbohydrate Servings
Exchanges: 2 starch, 3 lean meat

TIP: Note:
Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.