Veggie-Filled Burgers
Carrots and green onions make these low-fat burgers juicy. Grill them to serve at your next cookout.
Ingredients
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2 tablespoons milk
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1/2 cup finely shredded carrot
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1/4 cup finely sliced green onion
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1/4 cup soft whole wheat bread crumbs
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1/4 teaspoon dried Italian seasoning, crushed
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1/4 teaspoon garlic salt
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Dash pepper
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3/4 pound lean ground turkey or chicken
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1/4 cup Dijon-style mustard
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1/2 teaspoon curry powder
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4 whole wheat or white hamburger buns, split and toasted
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Lettuce leaves (optional)
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Shredded or thinly sliced zucchini (optional)
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Sliced tomato (optional)
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Curry mustard (optional)
Directions
1.
Stir together milk, carrot, green onion, bread crumbs, Italian seasoning, garlic salt, and pepper in a medium mixing bowl. Add ground turkey; mix well. Shape the mixture into four 1/2-inch-thick patties. Lightly grease the grill rack.
2.
For a charcoal grill, place patties on the greased grill rack directly over medium-hot coals. Grill, uncovered, about 12 minutes or until an instant-read thermometer inserted into the side of a patty registers 165 degree F, turning once.
3.
For a gas grill, preheat grill. Reduce heat to medium-hot. Place patties on grill rack; cover and grill patties as directed in step 2.
4.
Meanwhile, stir together mustard and curry powder.
5.
Serve patties on buns topped, if desired, with lettuce leaves, zucchini, sliced tomato, and curry mustard mixture. Makes 4 servings.
Nutrition information
Calories 257, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 54 mg, Sodium 409 mg, Carbohydrate 24 g, Fiber 3 g, Protein 20 g. Daily Values: Vitamin A 0%, Vitamin C 4%, Calcium 10%, Iron 17%. Exchanges: Starch 1.5, Lean Meat 2.5.
Percent Daily Values are based on a 2,000 calorie diet
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