Grilled turkey burger

Ingredients

• 1 pound ground turkey breast
• 1/4 cup dried plain bread crumbs
• 1/4 cup chopped onion
• 2 tablespoons fresh parsley, chopped
• 2 teaspoons Worcestershire sauce
• 1 teaspoon hot pepper sauce
• 4 whole-grain buns
• 4 slices tomato
• 4 slices red onion
• 2 bibb lettuce leaves, halved
• 2 tablespoons fat-free mayonnaise

Directions

Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of fat-free mayonnaise.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 296
Total carbohydrate: 30 g
Cholesterol: 56 mg
Dietary fiber: 4 g
Monounsaturated fat: Trace
Protein: 35 g
Saturated fat: 1 g
Serving size: 1 prepared burger
Sodium: 389 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 2
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1
Vegetables: 1