Turkey Burgers with Caramelized Onions - Blog - Persona Nutrition

Turkey Burgers with Caramelized Onions

A great summer lunch on the barbecue served with Sesame Ginger Coleslaw or Sweet Potato Chutney Salad. In the winter, broil these burgers and serve with Roasted Beet Salad with Orange Vinaigrette and Baked Lima and Butter Beans in a Thick BBQ Sauce. You also can add a teaspoon of Dijon mustard to the ground turkey to add additional flavor and moisture.

Ingredients:

cooking spray

1 pound ground turkey breast

1/3 cup sun-dried tomatoes, drained and diced

1/3 cup roasted red bell peppers, drained and diced

1/4 cup onion, diced fine

1 tablespoon dried basil

1/2 teaspoon cumin

salt and pepper to taste

3 tablespoons Dijon mustard

3 tablespoons fat-free mayonnaise

1/2 onion, thinly sliced

2 teaspoons sugar

2 tablespoons red wine vinegar

1/3 cup fat-free chicken broth

4 whole wheat hamburger buns

Lettuce leaves (optional)

Directions:

Spray a cookie sheet with cooking spray.

1) In a large bowl, mix turkey, tomatoes, red peppers, onion, basil, cumin, salt and pepper. Form into 4 patties, pat to 3/4 inch thick, and place on cookie sheet. Cover with plastic wrap and refrigerate for one hour (or up to 5 hours).

2) Place mustard and mayonnaise in a small mixing bowl, blend well, and set aside.

3) Heat broiler or barbecue grill to medium-high.

4) Spray large, nonstick skillet with cooking spray and place over medium-high heat. Add sliced onion and saute until soft and beginning to brown, about 8 minutes. Add sugar, vinegar, salt, and pepper to taste. Reduce heat to low and simmer for 10 minutes, or until onions are golden brown. Add chicken broth, a tablespoon at a time as need to keep onions from sticking (you might not need the entire 1/3 cup.) Remove from heat and set aside.

4) Broil or grill hamburgers until cooked through, approximately 6 minutes per side. Set buns facing down on grill or facing up under broiler for 1 minute, or until lightly toasted. Spread 1 tablespoon of mustard-mayonnaise mixture on bottom or four buns, lay a burger on top of mustard, top with onions, lettuce (if desired), and the other bun half. Serve warm. Makes 4 burgers.

Nutritional Analysis per burger: 303 Calories; 14 percent fat (4.7 grams); < 1 gram saturated fat; 43 percent protein; 43 percent carbohydrate; 3 grams fiber.

 

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