Elevate your meal with a delicious and nutritious healthy turkey burger, perfect for managing blood sugar levels. Made with lean turkey and served on wholemeal bread, this burger is not only satisfying but also supports your diabetes-friendly diet. Enhanced with garlic for added flavor and health benefits, it’s a smart choice for a balanced meal.
Difficulty: Easy
Prep time: 15 mins
Serves: 4
Nutrition Information
- Calories: 297
- Carbohydrates: 34.1g
- Fiber: 6g
- Protein: 28.7g
- Fat: 3.8g
- Saturated fat: 1g
- Sugars: 6.6g
-
Salt: 0.8g
Ingredients:
- ½ slice wholemeal bread
- 1 small egg, beaten
- 250g lean turkey breast mince
- ½ onion, finely grated
- 1 carrot, finely grated
- 2 garlic cloves, crushed
- Pinch of pepper
- 4 wholemeal rolls
Method:
- Place the bread slice in a blender or food processor to make breadcrumbs. Place in a large bowl with beaten eggs, stirring until absorbed.
- Add the turkey mince, grated onion, grated carrot, crushed garlic, and pepper to the bowl and mix well until combined
- Using your hands, form the mixture into 4 equal patties and set it aside on a plate covered with glad wrap. Place in the fridge for between 20 minutes to an hour allowing them to set (up to 2 hours is preferable).
- Heat olive oil in a medium pan and cook the patties on low-medium heat for 6-8 minutes on each side, until cooked through.
- Cut open the buns and toast in the oven (if desired). Build your burgers with lettuce, tomato, and onion.
Cooking tip:
- Add some extra spice to your burgers with a pinch of chili flakes or 1tsp of ground cumin.
- Patties can be frozen either raw or cooked if you are planning on prepping and keeping them for another time.
What's the nutritional benefits of the ingredients:
-
Wholemeal Bread:
- High in Fiber: Helps regulate blood sugar levels by slowing digestion and absorption.
- Low Glycemic Index: Reduces the risk of blood sugar spikes compared to refined bread.
- Rich in Nutrients: Provides essential vitamins and minerals such as B vitamins and iron.
-
Turkey:
- Lean Protein: Supports muscle maintenance and helps keep you full longer.
- Low in Fat: A healthier alternative to higher-fat meats, helping manage overall calorie intake.
- Nutrient-Dense: Packed with vitamins and minerals like B6, niacin, and selenium that support overall health.
-
Garlic:
- Blood Sugar Regulation: May help improve insulin sensitivity and blood sugar control.
- Antioxidant Properties: Helps combat oxidative stress and inflammation.
- Flavor Enhancement: Adds taste without extra calories or sodium, making it easier to stick to a healthy diet.
Check out some other recipes for burgers:
- Falafel Burger
- Home Made Burgers
- Herb-Crusted Chicken Burger
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