Summer-Time Turkey and Quinoa Burgers

SUMMER TIME TURKEY AND QUINOA BURGERS

These burgers are a low-fat alternative to beef and can be tossed on the grill the same way you would cook the traditional version; add a zesty chutney adding color and more flavor to your plate. Make extra chutney and use it as a dip for fresh vegetables.  All burgers must have a side item; eliminate the chips or fries and keep that plate healthy from edge to edge.

Ingredients

• 1 tsp oil
• ½ tsp cumin seeds
• ½ cup finely chopped onion
• 2 cloves garlic, finely chopped
• ½ cup cooked quinoa
• 1 lb ground turkey
• 2 tsp ground turmeric
• 1 tbsp garam masala
• ¼ tsp salt (or more to taste)

Directions

1. Heat oil in skillet over ­medium-high heat (the oil should be hot but not smoking). Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
2. Add onion and cook about 2 to 3 minutes, while stirring, until onions become translucent. Add garlic and cook 1 minute. Transfer mixture to a bowl, then add quinoa, turkey, turmeric, garam masala, and salt; mix well.
3. Form turkey mixture into 6 burgers. Brush with oil. Heat skillet or grill pan over ­medium-high heat. Add burgers and cook about 3 to 5 minutes per side until golden brown. (Burgers may also be broiled if desired).
4. Serve dressed with your favorite chutney for added flavor.

Serves: 6

Nutrition (per serving): 120 calories, 2.5g fat (0g sat fat), 30mg cholesterol, 240mg sodium, 7g carbs, 1g fiber, 20g protein

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

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