Spinach Turkey Burgers
Juicy burgers are a summer staple, and with barbeques and backyard bashes on the horizon, you need a patty that is packed with delicious, umami flavor… and nutrition!
Ingredients
- 1 pound ground turkey, 90 to 93 percent lean
- 1 large egg, lightly beaten
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon Worcestershire sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups fresh baby spinach leaves, finely chopped*
- Kosher salt for sprinkling
- Whole grain buns, English muffins, or roasted Portabello mushroom caps, optional
- Lettuce, tomato, sliced onions, pickles, ketchup or BBQ sauce, optional
Instructions
- In a large bowl, combine the ground turkey, egg, soy sauce, Worcestershire sauce, garlic powder, and onion powder. Mix until just combined, then fold in the chopped spinach until evenly distributed. Use your hands or a spatula to gently mix—taking care to not overwork the mixture. Shape into 6 large patties.
- Liberally coat a large skillet with nonstick oil spray (or drizzle on 1 to 2 teaspoons oil) and warm over medium-high heat. Place 3 or 4 patties in the skillet. Mist the tops with oil spray and sprinkle them with salt. Cook for 4 to 5 minutes, then carefully flip, scraping the bottom to keep them intact. Next, lightly sprinkle the browned tops with salt and cook for another 4 to 5 minutes, until the internal temperature reaches 165˚. *See notes below for grilling instructions.
- Reapply oil spray to the skillet and repeat with the remaining burgers.
- Serve the burgers on toasted whole-grain hamburger buns or roasted Portabello mushroom caps with your choice of toppings.
Notes
*Grilling instructions: Preheat your grill to medium-high and oil the grates to help prevent sticking. Prepare the patties as instructed. If the mixture feels too soft or moist, refrigerate the batter for about 30 minutes to help it firm up. Cook the patties on the grill for about 5 minutes per side, or until the internal temperature hits 165˚. Avoid pressing down on the burgers as they cook—this will help lock in the moisture. To flip, use a spatula lightly misted with oil to prevent sticking. Once done, let the patties rest for about 2 minutes off the grill to retain their juices. Serve on a bun with your favorite toppings.
Nutrition provided per burger without the bun. If enjoying a bun, add 130 calories.
Nutrition Information per serving
Serving Size: 1 burgerCalories: 120Carbohydrates: 2gProtein: 18gTotal Fat: 6g— Unsaturated Fat: 5g— Saturated Fat: 1gCholesterol: 60mgSodium: 200mgPotassium: 258mgFiber: 0gTotal Sugar: 0g— Natural Sugar: 0g— Added Sugar: 0gIron: 1.1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.