When it comes to ground meat (or most any meats for that matter), it’s a simple equation: fat equals flavor and moisture.
It would follow then that a low-fat burger should be dry and tasteless, right? Not necessarily.
While it may be tempting to go for 90 percent or 95 percent lean ground beef or turkey when crafting a leaner burger, the results will be disappointing. A better choice is to use a 85 percent lean meat and find other ways to cut the fat.
The secret is in knowing how to pad your patty by mixing in some healthful ingredients that can enhance the flavor while also reducing the amount of meat and fat in each burger.
As a rule of thumb, it’s best not to add filler at more than a one-to-three ratio to the meat; otherwise the patties will tend to fall apart. Dry ingredients also tend to work better than moist ones.
Healthy turkey burgers
1teaspoon canola oil
1small sweet onion, finely chopped
3cloves garlic, minced
1jalapeno pepper, seeded and minced
2teaspoons ground cumin
3/4cup canned black beans, rinsed
2slices firm whole-wheat bread, torn into small pieces
2tablespoons tomato paste
2tablespoons chopped fresh cilantro
1/2teaspoon salt
1/2teaspoon ground black pepper
1pound lean ground turkey
4whole-grain hamburger buns
Tomato salsa, for topping
Shredded lettuce, for topping
In a small nonstick skillet over medium, heat the oil. Add the onion and saute until lightly colored, about 4 minutes. Add the garlic, jalapeno and cumin. Cook, stirring often, until fragrant, 1 to 2 minutes longer. Transfer to a dish to cool.
Heat a gas grill to medium-high or light a charcoal fire.
Meanwhile, in a food processor, combine the beans, bread and tomato paste. Pulse until well mashed, then add the cilantro, salt, pepper and the reserved onion mixture. Pulse several more times, then transfer to a bowl. Add the ground turkey, mix well, then shape into four 3/4-inch-thick patties.
Grill the burgers until they register 165 F on an instant thermometer, about 5 minutes per side. Meanwhile, toast the buns on the edge of the grill. Serve the burgers topped with tomato salsa and shredded lettuce.
Makes 4 servings. Per serving: 392 calories; 99 calories from fat; 11 g fat (2 g saturated; 0 g trans fats); 65 mg cholesterol; 45 g carbohydrate; 31 g protein; 8 g fiber; 696 mg sodium.
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