Spicy Turkey Burgers with Pickled Onions - 30g Carbs, 4g Fiber

From: Eating Well Magazine June/July 2006

NUTRITION PROFILE:

Low Calorie | Low Sat Fat | Heart Healthy | Diabetes Appropriate |

Healthy Weight

Spicy Southwest flavors pair with sweet and tangy pickled red onions

to create a standout turkey burger. If you're used to having your

burgers made of beef with plenty of melted cheese on top, don't worry.

You won't be disappointed. Serve with corn on the cob and sweet potato

fries.

Servings: 4

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

--> Onions

1 cup red-wine vinegar

2 Tbsp packed brown sugar

1/2 tsp salt

1/4 tsp ground allspice

1 small red onion, halved and very thinly sliced

--> Burgers

1 lb 93%-lean ground turkey

2 Tbsp chopped fresh cilantro

1 1/2 tsp ground cumin

1/2 tsp ground chipotle pepper (see Note)

1/2 tsp salt

1/8 tsp ground allspice

1 tsp canola oil

4 whole-wheat buns, split

8 tsp reduced-fat mayonnaise

1. To prepare pickled onions: Whisk vinegar, brown sugar, salt and allspice

in a medium glass bowl. Cover and microwave on High until the mixture boils,

2 to 3 minutes. (Alternatively, bring the mixture to a boil in a small

saucepan on the stove.) Add onion and toss to coat.

2. To prepare burgers: Preheat grill to high. Place turkey in a medium

bowl and gently mix in cilantro, cumin, ground chipotle, salt and allspice

until distributed throughout the meat. Form the mixture into 4 patties.

Brush with oil.

3. Grill the burgers until cooked through and no longer pink in the center,

3 to 4 minutes per side. Toast buns on the grill, if desired.

4. Drain the onion, discarding the marinade. Spread 2 teaspoons mayonnaise

on each bun; top with a burger and pickled onions.

Servings: 4

Nutrition per Serving:

308 Calories, 12g Fat, 3g Sat, 1g Mono, 65mg Cholesterol,

30g Carbs, 4g Fiber, 26 g Protein, 738mg Sodium, 150mg Potassium

Nutrition bonus: Selenium (30% daily value), Iron (20% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 3 lean meat

TIP: Note:

Chipotle peppers are dried, smoked jalapeño peppers. Ground

chipotle can be found in the specialty spice section of most supermarkets.

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