Indian Spiced Turkey Burgers
There is a new turkey mince in the supermarket, and I love it!
note: 99% fat free is what to look for on the label – you pay a bit more, but it’s worth it!
Turkey is already low in fat, but this is lower than the original turkey mince (which has been available for a quite few years now) and I think it has a better flavour and texture
Turkey is a great protein source that is actually low in saturated fat, which is the type of fat that increases your risk of heart disease, diabetes, cancer (and more) – and you can see just how lean this mince is!
It is so easy to work with, it cooks quickly, you can make some really great quick meals with it (there’s LOTS of ideas on the Inghams website) and I have been doing just that recently…
So far I have made turkey dumplings for this turkey, tofu and vegetable soup…
turkey, tofu and vegetable soup
A delicious Bolognese sauce with eggplant and basil to use in this low fat turkey lasagne…
turkey, eggplant and basil lasagne
And managed to clear out the vegetable drawer in the fridge by making this very tasty turkey chow mein
a very tasty turkey chow mein
Then I decided to make some turkey burgers and came up with these delicious Indian Spiced Turkey Burgers…
Since the weather has cooled down here in Sydney, I have been increasing the amount of spices I have been cooking with. Indian style spices teamed perfectly with these turkey burgers, especially the turmeric which gave them the most gorgeous yellow hue (as well as providing anti-inflammatory benefits and reducing cancer risk!)…
These burgers are really tasty. They freeze well for later. They make a great lunch – in a wrap or roll with salad (or just on their own with a lovely salad that includes legumes) OR quick dinner with stir-fried, steamed or baked vegies.
I added in a little mango and yoghurt chutney on the side which I quickly made from mixing together a delicious mango chutney* (that we make yearly) with some low fat yoghurt – how easy is that?! It was the perfect accompaniment.
So give these a try. Eat a few now. Freeze some for a rainy day when you can’t be bothered cooking. You will be most grateful you did so on that day!! Enjoy 🙂
- 500g turkey mince
- 2-3 garlic cloves, crushed
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon garam masala
- ½ teaspoon freshly ground black pepper
- 2 tablespoons tamari
- 3 tablespoons caramelised onion, optional (onions you have cooked yourself or you can buy jars of this in the supermarket or in most delicatessens)
- 2 teaspoons lemon zest
- 1 egg
- 2 tablespoons oat bran (for gluten free use GF breadcrumbs or rice bran)
- 2 tablespoons chopped fresh coriander, optional
- 2-3 teaspoons extra virgin olive oil
- To serve:
- Mango chutney
- Low fat Greek yoghurt
- Into a large bowl, add turkey mince, garlic, coriander, cumin, turmeric, garam masala, pepper, tamari, caramelised onion, lemon zest, egg and oat bran.
- With clean hands, mix really well together, then shape into 8 even sized burgers.
- Heat a large frypan over medium heat.
- When warm, add olive oil and turkey burgers.
- Cook for 3-4 minutes on either side, until golden brown and when pressed are firm to touch (this indicates they should be cooked inside - if unsure, break one open to check).
- Mix equal parts of mango chutney and yoghurt together.
- Serve chutney with warm burgers and lots of delicious vegies or salad
Per Serve (burger only, no chutney): 433 kJ or 103 calories; P 17g Fat 3g SFat 0.5g CHO 2g Fibre 1g
