Healthy RecipesTarragon Turkey Burgers

by Kelley Herring 04/03/2009

Turkey burgers

These tasty burgers are packed with protein and DNA-protecting B vitamins.  A study published in the International Journal of Cancer found that getting 6.2 mg of niacin daily was associated with about a 40% decrease in cancers of the mouth and throat.1 These juicy burgers provide a hefty 6 mg per serving. Serve with lettuce wraps or sprouting grain buns, if desired.

Time To Table: 15 minutes
Serves: 4

Benefits
Excellent Source of: Protein, Selenium, Vitamin B6, Niacin
Good Source of: Iron, Potassium, Zinc, Vitamin B12
Preferences: Low Carb, Gluten Free

Ingredients
1 pound organic, pastured turkey (ground)
1/2 medium organic zucchini, shredded
1/4 cup chopped organic red onion
1/2 tsp freshly ground black pepper
2 large organic, omega-3 eggs
1 Tbsp dried tarragon
1/2 tsp Celtic sea salt
2 tsp organic Dijon mustard

Preparation
Combine all ingredients in a large bowl. Shape into 4 patties. Cook in a safe, nonstick pan for 5 minutes per side or until just lightly browned. Alternatively, the preferred method is to use a FlavorWave oven to cook. Place patties in FlavorWave and cook until no longer pink in the center (about 6-8 minutes).

Nutrition Information
226 Calories, 11 g Total Fat, 3 g Saturated fat, 0 g Trans Fat, 4 g Monounsaturated fats, 2 g Polyunsaturated fats, 0 mg Cholesterol, 422 mg Sodium, 2 g Carbohydrate, 1 g Fiber, 1 g Sugars, 29 g Protein

Reference

  1. Negri E, et al. Int J Cancer. 2000;86(1):122-127.

[Ed Note: Do you love dessert, but not the sugar? Kelley Herring's new company, Wellness Bakeries, has created all-natural, protein-packed, high-fiber, low glycemic dessert mixes that you can enjoy without a moment’s guilt. To learn more and try a delicious slice for yourself, click here.]

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2 Responses to “Tarragon Turkey Burgers”

  1. Carol Goodwin Says:

    The suggestion that one uses a non-stick pan puzzles me. Is there such a pan that is not dangerous? If there is, you know something I do not. Inform me, if you please, as all others getting out their Teflon pans or the suspect models that have superceded them.

    Entered: April 3rd, 2009 at 10:00 am. Permalink
  2. Ross4teflon Says:

    Sounds like a terrific recipe. I’m a representative of DuPont, and know very well that there are a lot of misperceptions out there about Teflon non-stick coatings for cookware. I feel as if I would be remiss if I didn’t share with your readers that Teflon is actually safe. The US FDA has found that they are perfectly acceptable for conventional use in the kitchen. And, it actually plays a role in a healthy lifestyle, enabling cooks to use less fats and oils. That’s what the American Heart Association says. Check out this article at http://www.americanheartassociation.org/presenter.jhtml?identifier=355 I’d be glad to share some other healthy recipes if you’re interested. Cheers, Ross

    Entered: April 9th, 2009 at 11:05 am. Permalink

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