Juicy Turkey Burgers

An alternative to traditional beef burgers, these juicy patties can be served with or without a bun. I like them with a salad loaded  with fresh herbs and juicy ripe tomatoes. See my vinaigrette recipe.

Makes 4 burgers
1 pound ground turkey
1/2 cup part-skim ricotta cheese
1/2 teaspoon salt
2 teaspoons Worcestershire sauce
2 teaspoons Dijon mustard
1 tablespoon freshly squeezed lemon juice
2 tablespoons chopped fresh cilantro or parsley
1 tablespoon canola oil or canola oil cooking spray

1. Combine all of the ingredients except the canola oil in a bowl and mix until well blended. If the mixture is too pasty or sticky, add 1 tablespoon water. (Note: The consistency should be softer than a burger made with ground beef, but firm enough to hold its shape.) Divide the turkey mixture into 4 portions, form each portion into a patty, and place on a large plate.
2. If pan frying, heat the canola oil in a large nonstick skillet over medium heat. If grilling, before preheating the grill, position a piece of foil over the grill rack and poke holes in it. (This grilling method is used to prevent these burgers from sticking to the grill and falling apart.) Just before cooking the burgers, generously spray the surface of the foil with canola oil cooking spray. Add the burgers to the skillet or grill, and cook on one side for 6 minutes, or until the underside is dark brown. Flip the burgers and cook on the second side for about 6 minutes, or until the center of the burgers is completely opaque and instant-read thermometer inserted into the center (through the side of the burger) reads 165º to 170º  F.
3. Remove from the skillet or grill and serve immediately. These turkey burgers keep 3 days refrigerated. They do not freeze well.

Advance Preparation: The burgers can be formed, covered, and refrigerated up to 4 hours in advance.
Variation: Substitute ground chicken for the turkey.

Nutrition Highlight: Protein

Approximate Nutritional Information: Serving size: one 5-ounce turkey burger: Calories: 316 cals; Protein: 35 g.; Carbohydrates: 3 g.; Fat: 18 g.; Fiber: 0 g.; Sodium: 498 mg.; Diabetic Exchange: Fat 1, Meat-Lean 5
Source: Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be

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