In a typical weight-loss or maintenance plan, various forms of lean protein such as fish, chicken, turkey, egg whites, protein powders and limited, if any, lean red meats are a staple. But it is important to come up with different ways to prepare the same foods so they never get boring!
One of my favorite lean proteins is lean ground turkey breast. Some say it can be dry, but if you add the right ingredients and cook it the right way, you can make it super tasty. I add it to omelets, veggie stir-fry recipes, I make meatloaf out of it and my favorite thing to do is make turkey burgers! And with BBQ season approaching quickly, my Black Bean Turkey Burgers are a great healthy grilling option over your regular high-fat burgers!
Not only are these burgers convenient to take with you on the road, they freeze really well so you can prepare a ton in advance and have them on hand. The best part is that they don’t smell, so if you find yourself in a situation where you have to bust out your meal, you can eat them without getting crazy looks from others! You can eat them by themselves, on top of a salad, in a whole-grain thin bun or I love to wrap them in lettuce for a no-carb burger. If you have other leftover veggies you want to mince and add to your burgers, have at it! The point is, you can keep them simple or get creative with what you add to them. Remember, getting creative is key towards staying consistent on any fitness plan!
One way I like to add moisture and flavor to my turkey burgers is by adding black beans, which is what you’ll see in this recipe. Check it out and make these a lean protein staple in your nutritional plan!
Gina’s Black Bean Turkey Burgers
Ingredients
1 pound (16 oz) 99% lean ground turkey breast
1 can (16 oz) black beans
1/4 cup Walden Farms ketchup
1/4 cup flaxseed meal
1/2 cup oatmeal
1 whole egg
2 tbsp low fat Parmesan cheese
2 cloves garlic, minced
1/4 cup onion, chopped
1/4 cup celery, chopped
1 tsp cayenne pepper
1 tsp paprika
pepper to taste
Directions
1. Preheat BBQ for medium-high heat.
2. Rinse a can of black beans well and place in a large bowl. Add remaining ingredients to black beans and mix with your hands until all ingredients are combined and mixed well.
3. Use your hand to form 4 turkey patties.
4. Coat grill with nonstick cooking spray and place burgers on grill. Cook for about 3-4 minutes on each side, depending on thickness then flip and cook on the other side until fully cooked.
Serve and enjoy!
G-Tips
• A sure way to test when your burgers are fully cooked is to use a thermometer. Insert it into the center and when it reads at least 165, your burgers are ready to go!
• Rather than eating just one burger per meal, I like to make mini sliders so I can get two to three mini burgers per meal. This makes you feel like you are eating more than you are, yet it is still the same 4 oz serving. Place the sliders over top a salad or make mini carefree burgers and you have yourself one amazing meal!
• Feel free to substitute the ketchup with any salsa to get a different flavor with all the moisture.
• If you have a food processor, that is another great way to easily chop your veggies and combine all ingredients! Try both ways and see which you prefer.
• Have fun with your additions! You can keep them as simple or complicated as you want. I usually will mince any veggies I have on hand and see what I can come up with.
Nutritional Information Per Burger (recipe makes 4 burgers)
Calories: 275
Fat: 5 grams
Saturated Fat: 1 gram
Carbohydrates: 23 grams
Fiber: 12.5 grams
Net carbs: 10.5
Protein: 40 grams
Sugar: 1 gram
