The fresh herbs and hearty sun-dried tomatoes in these MIND Diet turkey burgers make for a vibrant taste in each bite. Try these topped with tomatoes, tzatziki and red onion in a lettuce wrap or whole wheat bun.
Laura Morris CPT and Jennifer Ventrelle RD
4
10 minutes
20 minutes
Mediterranean
Dinner
1 lb lean ground turkey
1 egg, beaten
1/3 cup breadcrumbs, whole wheat if possible
1/3 cup finely chopped oil-packed sun-dried tomatoes
1 tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
¼ cup chopped fresh parsley
¼ cup fresh chopped dill
1 teaspoon garlic powder
1/4 teaspoon salt
½ cup crumbled low-fat feta cheese (optional)
2 tablespoons EVOO plus more as needed
4 large bibb lettuce leaves
4 whole grain buns
½ cup tzatziki (homemade or store bought)
In a large bowl, gently mix the turkey, egg, breadcrumbs, sun-dried tomatoes, mustard, Worcestershire sauce, parsley, dill, garlic powder, salt, and feta (if desired add-on). When everything is well incorporated, form into five patties about ½-1 inch thick.
Heat 1 tablespoon of the oil in a large pan over medium heat. Add patties one at a time, being sure not to overcrowd the pan. Add more oil as needed.
Cook for 3-5 minutes, or until they’re a light golden brown on the bottom. Flip them over and reduce the heat to medium-low and cook for an additional 5-7 minutes or until they are cooked through. Transfer to a plate. Serve on bun with lettuce and sauce of choice.
