Greek Turkey Burger (DASH Diet Friendly)
This Greek turkey burger is a flavorful and heart-healthy option that aligns with the DASH diet, incorporating lean protein, vegetables, and Mediterranean-inspired seasonings. Made with zucchini, fresh oregano, and crumbled feta, this recipe delivers moisture and taste while keeping sodium and saturated fat in check.
Ingredients
- 1 pound ground turkey
- 1 medium zucchini grated
- ¼ cup whole-wheat bread crumbs
- ¼ cup red onion finely minced
- ¼ cup crumbled feta cheese
- 1 large egg beaten
- 1 garlic clove minced
- 1 tablespoon fresh oregano chopped
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon extra-virgin olive oil
Substitutions & Variations:
- DASH Diet Alternative: Reduce or omit the feta cheese to lower sodium further.
- Gluten-Free: Use almond flour or gluten-free breadcrumbs instead of whole-wheat bread crumbs.
- Vegetable Variation: Swap zucchini for yellow squash or pattypan squash for a different twist.
Instructions
- In a large mixing bowl, combine the ground turkey, grated zucchini, bread crumbs, minced red onion, crumbled feta, beaten egg, minced garlic, oregano, salt, and black pepper. Mix thoroughly until evenly combined, then shape into 4 equal-sized patties.
- Heat olive oil in a large nonstick skillet or grill pan over medium-high heat. Once hot, place the patties in the pan and lower the heat to medium. Cook for about 5 minutes on one side, then flip and cook for another 5 minutes, or until the burgers are fully cooked with an internal temperature of 165°F.
- Remove from heat and let the burgers rest for a couple of minutes before serving. Enjoy on a bed of greens, wrapped in lettuce, or with a whole-grain bun for a balanced meal.
Notes
- These burgers pair well with a fresh cucumber and feta salad or a side of roasted Mediterranean vegetables.
- To meal prep, cook the patties in advance and store them in an airtight container in the refrigerator for up to 3 days.
- For grilling, preheat an outdoor grill to medium heat and cook for the same duration, flipping carefully to avoid sticking.
Nutrition
Serving: 1gCalories: 285kcalCarbohydrates: 9gProtein: 26gFat: 16gSaturated Fat: 5gCholesterol: 139mgSodium: 465mgPotassium: 415mgFiber: 2gSugar: 2gCalcium: 90mg
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