Chef Rob and singer/songwriter Jason Turner break out the turkey burgers in this episode of Fit to Eat. With a side of red potato fries (and a few tips from Rebecca on how to fry thing healthily), it's a meal your family will love.
Ground Turkey Burger on Wheat Bun with Red Potato Chips
Ground soy beans and ground turkey on a whole wheat bun with baked potato chips served with homemade mayo substitute, lettuce, spiced tomato slices
PER SERVING: CALORIES: 401, CARBOHYDRATES: 45g, PROTEIN: 39g SATURATED FATS: 1g
WHEAT OR GLUTEN-FREE ROLLS
3/4 cup water, warm
3/4 cup skim milk, warm
1/4 cup honey
2 to 3 tbsp canola or vegetable oil
1 tbsp molasses
2 1/4 tsp instant or active dry yeast
3 cups whole wheat flour or (Gluten Free) 1 1/2 cup golden ground flaxseed and 1 1/2 cup tapioca flour
Pinch salt, to taste (optional)
Zero fat cooking spray
Combine first 5 ingredients in a mixing bowl and warm it to 120 degrees. Sprinkle yeast on top of mix. Wait 5-10 minutes and add flour, salt and stir with wooden spoon, kneading dough for 1 minute. Cover with plastic wrap and place where the dough can double in size. This may take several hours, but you can place it in a warm oven (turned off) to hurry the process. Remove the dough, then push it down and divide into 16 equal parts, about the size of a golf ball). Place in oven at 350 for 8-10 minutes on a greased sheet pan (spray with zero fat spray). Remove, then slice when cooled.
1/2 cup or 4 ounces red potatoes, sliced thinly and uniformly
Zero fat spray
POTATO AND MAYO SEASONING
1 tsp white pepper
1 tsp black pepper
1 tsp garlic powder (not salt)
1 tsp onion powder (not salt)
1/4 cup Greek non-fat yogurt
Combine dry seasonings and mix evenly. Set aside. Place potato slices on a baking sheet sprayed with zero fat cooking spray, then dust with 1/2 potato seasoning. Place in oven for 10-12 minutes at 375 degrees until lightly brown. Mix 1/4 seasoning with yogurt and set aside, saving the remaining seasoning for burgers.
5 oz sliced turkey breast meat (or extra lean ground turkey meat)
1/2 cup soybeans, soaked
1 egg white
1/2 tsp black pepper
1 tbsp diced onion, yellow or red
1/2 tsp garlic, minced
Place turkey meat in a food processor along with soy beans, egg white, and seasonings and blend until uniform. Remove and form two patties. Dust patties with the last portion of potato seasoning, then cook in a skillet on medium high until patties are browned evenly. Flip patties and finish cooking, then place on a roll and top with lettuce and tomato. Serve alongside crisp potatoes and "mayo."