Summertime eating should feel casualsitting in the backyard or by the pooland a little indulgent. "Juicy burgers and slaw are the ultimate summer foods," says Rebecca Katz, author of The Longevity Kitchen (Ten Speed Press, 2013). "But the traditional versions are often heavy and filled with fat and calories." Katz, whose husband has diabetes, has made over these must-haves so they're not just delicious but also nutritious.
1/4 cup minced red onion
1/4 cup finely chopped fresh basil
1/4 cup finely chopped fresh parsley
1 Tbsp tomato paste
1 Tbsp minced garlic
1 1/2 tsp fennel seeds, toasted and crushed
1 1/2 tsp dried oregano
1 tsp grated lemon zest
1 tsp sea salt
1/4 tsp red pepper flakes
1/8 tsp freshly ground black pepper
1 lb ground turkey
Mini whole-grain buns
- Put the first 11 ingredients in a large bowl and stir to combine.
- Add turkey and gently mix with your hands or spatula until well-combined; shape the mixture into 8 2-ounce patties (about the size of your palm)
- Put patties on heated grill and cook until browned on both sides, about 3 minutes on each side. Cover and cook for 3 more minutes, or until an instant-read thermometer registers 165˚F.
- Serve on buns with slices of lettuce, tomato and avocado.
Per Serving 188 calories, 23 g protein, 4 g carbohydrates, 1 g fiber, 1 g sugar, 9 g fat, 2 g saturated fat, 75 mg cholesterol, 491 mg sodium
Reprinted with permission from The Longevity Kitchen, by Rebecca Katz with Matt Edelson (Ten Speed Press, 2013); from our sister publication Diabetes Focus Spring 2013