- 1/4 cup chopped onion
- 1 medium zucchini, grated
- 1 medium carrot, grated
- 1/4 cup barbecue sauce, divided
- 2 tablespoons dry breadcrumbs
- 2 teaspoons prepared mustard
- 3/4 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 pound ground turkey (if you can, use Jenni O 99% Fat-Free turkey)
- Cooking spray
- 4 large leaf lettuce leaves
- 4 (1/4-inch-thick) slices tomato
- 4 (1 1/2-ounce) hamburger buns
Combine the onion, carrot, zucchini, 2 tablespoons barbecue sauce, breadcrumbs, and the next 5 ingredients (breadcrumbs through turkey) in a medium bowl. Divide turkey mixture into 4 equal portions, shaping each into a 1 1/2 inch-thick patty.
Heat a grill pan coated with cooking spray over medium-high heat. Place patties in pan; cook 7 minutes on each side or until done.
Place 1 lettuce leaf, 1 tomato slice, and 1 patty on the bottom half of each bun. Spread each patty with 1 1/2 teaspoons barbecue sauce. Cover with top halves of buns. It is important to note if you add other toppings (onions, pickles, cheese, etc.), it will change the nutritional information below.
- Calories: 310 (22% from fat)
- Fat: 7.6g (sat 2.1g,mono 1.7g,poly 2.8g)
- Protein: 29.9g
- Carbohydrate: 28.5g
- Fiber: 2.1g
- Cholesterol: 65mg
- Iron: 3.5mg
- Sodium: 642mg
- Calcium: 102mg
Use this as the foundation for bbq turkey burgers, but don’t be afraid to take poetic license to add whatever flavors you’re in the mood for. If you love spicy foods, add diced jalapenos and some Mexican seasonings. If you want an Italian-based burger, add Italian seasonings and sun-dried tomatoes (and maybe even some low-fat feta cheese). Experiment and enjoy the wonderful flavors you can come up with!
Low-fat eating doesn’t have to be boring!