If you can’t find extra-lean ground turkey breast, buy a turkey breast and grind your own in a food processor. You can omit the ketchup mixture and top the burgers with store-bought salsa.
1/4 cup ketchup
1 tablespoon red wine vinegar
1 teaspoon cumin
3/4 pound extra-lean ground turkey breast
1 slice firm white sandwich bread, crumbled
1/4 cup low-fat (1%) milk
4 scallions, thinly sliced
1/2 cup chopped cilantro
1/4 teaspoon salt
1/4 teaspoon pepper
4 hamburger rolls, preferably whole-grain
1 large tomato, thinly sliced
1 In a small bowl, combine the ketchup, vinegar, and ½ teaspoon of the cumin. Set aside.
2 In a large bowl, combine the remaining 1/2 teaspoon cumin, the turkey, bread, milk, scallions, cilantro, salt, and pepper. Mix well and shape the mixture into 4 patties.
3 Preheat the broiler. Broil the burgers 4 to 6 inches from the heat for 4 minutes per side, or until cooked through.
4 Serve the burgers on the rolls with the ketchup mixture and sliced tomato. Makes 4 servings
per serving: calories 296, total fat 9.3g, saturated fat 2.6g, cholesterol 68mg, dietary fiber 1g, carbohydrate 32g, protein 21g, sodium 713mg
ON THE Menu
Serve these Mexican-style burgers with a salad of chopped romaine lettuce and minced cilantro. Dress the salad with a low-fat lemon-pepper vinaigrette. For dessert, serve low-fat coffee frozen yogurt drizzled with a little chocolate syrup.
If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.