Turkey Burgers

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Hello all you lovely MC&L peeps from a very sunny Edinburgh!

So this week I've started the 21 day detox again, and 3rd time round it’s much easier. God I can’t believe I just wrote that! I totally struggled first time I did it, but it goes to show you practice something enough and it becomes a habit. So the fact I now drink loads of water, have reduced caffeine, regularly fast and have removed every single 'low fat' product out of my house I'm able to slot into the group, enjoy other peoples dishes and the banter. ('Low fat' meaning we've stripped the fat out and loaded the product with a load of chemicals.) I'm also finding doing the exercises easier I still can’t do them first thing in the week, and I don’t really enjoy the thought of having to do it, but they make me feel great afterwards. Mmmmmmm hello endorphin's my old friend.

In my blogs I'm going to lay off the fish for a while, a few of you tell me I'm doing too much fish, so as I have never done a dish with turkey mince I thought why not give it a go and boy am I glad I did.

Right so on with the dish, and even though I made it I must say they were delicious, really, really delicious and I'll be making them again for sure really soon.

Makes 6 burgers 

You will need:

  • 500g turkey mince
  • 1 red onion finely chopped
  • 1 clove of garlic crushed
  • 1 small egg
  • Fresh finely chopped coriander
  • 1 lg avocado (2 sml) (optional)

 

1. Set your pan to med heat and put in some oil (surprise, surprise I used coconut!) 


2. Mix mince, red onion, coriander and the egg in a dish, I used my hands but you might like to use a fork if the mince needs to be broken up. Its important the egg is small as if its too big the burgers will become sloppy and break when you cook them.

3. Form your burgers into patties, I did 5 but I wish I'd have done 6, and fry them for about 7 mins a side. 
You could also: 
grill for 18-20 mins turning half way through. 
put them on your George Forman for say 6-10 mins
or oven bake, for I think about 20-25 mins.

My timings are just a guide, please make sure they are cooked right through, you can not eat uncooked turkey the way you can say rare beef steak or burgers.

Serving 
I served mine with a salad, but you could serve with almost anything, I'd like to make them again with chunky sweet potato chips.

I plated mine up next to the salad, but why not try putting a round of tomato on yours and top it with some avocado - it would look a delight.

Variations 
This is the first time I made turkey burgers but they can be adapted to use so much other ingredients, for example Chilli & lime or curry powder, both would be great.  If you're doing the curry why not use some organic natural plain yoghurt with finely diced cucumber and dill - what a topping that would be yum! 

Turkey super Lean and clean turkey is our friend, and for a bit more on why we recommend it in your diet read below, which was taken from the LiveStrong website.

Enjoy! 
Love Evie xxxx

 

Get Your Protein 
There are about 32g of protein in a 4-oz. serving of turkey, making it a very good source of these essential amino acids. Just one serving of turkey provides 65 percent of your recommended daily intake of protein. Eat a turkey sandwich for lunch and you'll almost have your daily protein covered. Its protein content makes turkey a healthy meat choice.

Protect Yourself From Cancer 
A little-known health benefit of turkey is that it contains trace minerals thought to aid in cancer prevention. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system. Selenium also has an essential role to play in your antioxidant defence system, helping to eliminate cancer-friendly free radicals in the body.

Get Your B Vitamins 
Turkey is considered a good source of vitamins B3 and B6, rated because of the density of these vitamins in the meat. A serving of turkey meat has 36 percent of the daily allowance of B3 and 27 percent of your recommended intake of B6.

Benefit From Less Saturated Fat 
Saturated fat is necessary for biological functions, hormone production, padding for organs and energy. While saturated fat is necessary for a healthy body, most moderately-active people need to avoid overindulging. Turkey has under 12 percent of the recommended daily allowance of saturated fat per 4-oz. serving.

Choose Organic, Pasture-Based Turkey 
Grass-fed turkey raised under organic conditions convey the most health benefits. Grass-fed turkeys offer higher nutrition and are superior to birds given antibiotics or raised without access to natural pasture. Consider looking for a local, grass-based poultry farm when shopping for organic turkeys.