If you crave burgers and want a healthful option, consider today’s recipe for Mediterranean-Style Smash Turkey Burgers. Smash burgers are made by pressing a ball of ground meat onto a hot griddle or skillet and flattening it. We’ve made our nutritious burger with lean ground turkey breast and tasty Mediterranean spices and then added veggies.
Grinding meat is a way to break down some of its tougher fibers and tissues. The meat is then more tender, easier to chew and has a uniform texture. You can grind any type of meat, but beef and turkey are the most commonly found options in grocery stores. The fat content in ground meat varies depending on the cut used.
Today’s Mediterranean-style smash burgers are made with whole-wheat pitas.
Meat fat is high in saturated fat. Saturated fat is the type of fat that can raise your LDL (bad) cholesterol and increase your risk for heart disease. Although turkey breasts are generally very lean, ground turkey may include extra fat from the thighs, drumsticks, neck and skin. To minimize saturated fat, it’s wise to choose ground meat with a label that states it is 93% to 99% “lean” or “extra lean.”
The mild taste of turkey is a perfect match for the savory Mediterranean flavors in today’s dish. Garlic, herbs and spices enliven the burger patties, and the tzatziki yogurt sauce adds some tanginess to the meat. The fiber-rich veggies provide crunch and color. A sprinkling of feta cheese crumbles brings everything together. All you need is a serving of fresh summer fruit to create a delicious meal that minimizes many health risks.
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Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Mediterranean-Style Smash Turkey Burgers
Today’s Mediterranean-style smash burgers are made with whole-wheat pitas.
Makes: 4 / Prep time: 20 minutes / Total time: 40 minutes
1 tablespoon olive oil
1 pound ground turkey breast
2 cloves minced garlic
1 teaspoon dried oregano
¼ teaspoon black pepper
¼ teaspoon ground cumin
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¼ cup fresh parsley, finely chopped, divided
4 whole-wheat, 6-inch, pitas (2 ounces each)
Vegetable oil cooking spray
1 cup cucumbers, diced
1 cup tomatoes, diced
½ cup red bell pepper, diced
½ cup red onion diced
4 tablespoons tzatziki sauce
4 tablespoons feta cheese, crumbled
In a large mixing bowl, combine olive oil, ground turkey, garlic, oregano, black pepper, cumin and 2 tablespoons parsley; mix well.
Divide the meat into four equal-sized balls. Place each ball in the center of a pita and set aside.
In a medium-sized bowl, combine cucumber, tomato, red bell pepper and red onion. Set aside.
Heat a large pan over medium to medium-high heat. Spray the pan with vegetable oil cooking spray. Once the pan is hot, place the pita, meat side down, on the pan and smash the pita evenly using a spatula or burger press until it’s as flat as possible.
Cover the pan and allow to cook for about 3-5 minutes, until the meat is browned and fully cooked (internal temperature should be 165 degrees). Flip the pita, cooking on the other side for about 1 minute until golden brown. Remove from the pan and top with 1 tablespoon tzatziki sauce, one-fourth of the cucumber-tomato mixture, 1 tablespoon of feta cheese crumbles and 1 ½ teaspoons parsley.
From Henry Ford Health
405 calories (24% from fat), 11 grams fat (8 grams sat. fat), 40 grams carbohydrates, 38 grams protein, 500 mg sodium, 73 mg cholesterol, 155 mg calcium, 6 grams fiber. Food exchanges: 2 carbohydrate, 2 vegetables, 5 lean protein.
This article originally appeared on Detroit Free Press: Smash burger made with ground turkey keeps fat, cholesterol in check