Courtesy Patricia Bannan
Bannan's nephew loves her turkey burgers. (Courtesy Patricia Bannan)
Patricia Bannan (Courtesy Patricia Bannan)
Patricia Bannan, MS, RD, is co-founder of Whole U weight-loss workshops. Learn more at patriciabannan.com and wholeuweightloss.com.
A big, beefy burger straight from the grill is great for the occasional indulgence, but with a few changes you can get a delicious and nutritious substitute. By using ground turkey and adding some toppings full of flavor (sweet mango) and “good” fats (Hass avocado), you’ve got a burger that’s tasty and easy on the waistline. These toppings also pack a nutritional punch. Mangos are bursting with vitamins A and C and contain antioxidant nutrients. Hass avocados deliver nearly 20 vitamins, minerals and beneficial plant compounds for good health.Combined with the savory turkey burger, the sweet mango and creamy avocado make a perfect full-flavored dish.
- 1 Pound Ground turkey, 7 percent fat
- 1 Teaspoon Kosher salt
- 3 Tablespoon chopped fresh parsley
- 1/2 Teaspoon oregano
- 1/2 Teaspoon garlic powder
- Olive oil spray
- 1 Ripe mango, cut in slices
- 1 Hass avocado, cut in slices
- 4 Pieces whole wheat pita
- 4 Leaves butter lettuce
To prepare the burger, in a medium bowl, gently mix the turkey, salt, parsley, oregano and garlic.
Form into four patties, each about one-inch thick.
To cook the burgers, use a non stick griddle pan. Heat very hot.
To cook the burgers, use a non stick griddle pan. Heat very hot and spray the pan lightly with olive oil.
Griddle the burgers for 4-5 minutes on each side until cooked through (to an internal temperature of 165°F).
Split the pita open and lightly toast.
Place one turkey burger in each pita with a leaf of butter lettuce. Top with slices of mango and avocado and serve immediately.
Calories: 375 Total fat: 17 g Sat. fat: 4 g Protein: 25 g Carbs: 38 g Fiber: 12 g Cholesterol: 100 mg Sodium: 500 mg