Turkey Burgers and no Fries
A brilliant idea is born in my kitchen about once a week. In fact, my daughter will never forget the day I discovered green beans are a super alternative to French fries. P.S. She hates green beans.
But it is a brilliant idea! Green beans are great source of fiber, are loaded with nutrients and vitamins – and when cooked to perfection - they taste great! They actually snap in your mouth, nice and crispy, just like a fry.
They key to making a turkey burger is to keep the meat moist. There is hardly any fat in lean ground turkey – so to avoid a dry, flavorless burger use veggies (we like finely diced onions, mushrooms, red bell peppers, shallots, jalapenos, garlic), cheese (sometimes we get wild and drop in a quarter size ball of bleu cheese into the middle of the burger) & seasonings (parsley, red pepper flake, thyme). Because this was a quick dinner that had to be kid-friendly, I went with a basic turkey burger recipe.
This is a simple, high protein, low-carb, delicious, satisfying, fiber-rich meal you can make with basic garden and pantry items. (Note: We are a family of 3 so I eyeball ingredients based on our tastes and how much we will eat that night. I only measure when baking.)
1lb very lean ground turkey – shaped into 4 patties
¼ of an onion – diced
Chopped flat leaf parsley
Sea salt and freshly ground black pepper
Extra-virgin olive oil
Dijon mustard, ketchup
Iceburg lettuce leaves or low-carb thin English muffins (to use as buns)
Handful of green beans
Plus: all the fixings for an awesome side salad
Season/Mix each of the patties with Worcestershire sauce, olive oil, parsley, garlic, red pepper flakes, salt, pepper. Cook patties about 6-7 min on each side (undisturbed) on a med grill.
Caramelize the onions in a sauté pan
coated with olive oil. When the onions are almost done move them to one side of the
pan and add the green beans to the other side of the pan. (The onions and oil already in the pan will add great flavor to the green beans.) Toss the green beans
with a little bit of olive oil, salt, pepper and red pepper flakes. Continue to
toss in the pan alongside the onions with tongs. Do not overcook the green
beans – they should be bright green and crisp.
Pull the patties from the grill and top with a generous serving of the grilled onions. Add Dijon mustard or ketchup to taste and serve on either a low-carb, thin English muffin or iceberg lettuce leaves. Serve alongside the green beans and salad.
And that's what's for dinner.