Pan Fried Turkey & White Bean Burgers
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Fat
Why Diabetes Friendly?
- Low in Carbohydrates: The addition of white beans provides a healthier, low-carb alternative to traditional fillers like more breadcrumbs or higher-carb ingredients.
- High in Fiber: White beans are a good source of dietary fiber, which can help manage blood sugar levels by slowing the absorption of sugar into the bloodstream.
- Lean Protein Source: Using ground turkey, a lean meat, helps maintain muscle mass while regulating blood sugar levels due to its low fat content.
Ingredients
- white beans (canned, rinsed and drained) ½ cup
- olive oil 1 tbsp
- garlic (minced) ½ clove
- red bell pepper (finely diced) 2 tbsp
- breadcrumbs 3 tbsp
- Worcestershire sauce 1½ tsp
- egg (large) 1
- chives (or green onions, thinly sliced) 1 tbsp
- turkey (ground ) ½ lb.
- salt ¼ tsp
- pepper 1/8 tsp
- oil spray
Cooking Tips
- Bean Consistency: Ensure the beans are mashed well but not pureed to maintain some texture in the burger patties.
- Avoid Overmixing: Mix the ingredients until just combined to keep the patties tender and moist.
- Cooking Variations: These burgers can be pan-fried as described, grilled outdoors for a smoky flavor, or even baked in the oven for a healthier option.
Instructions
- Combine the white beans, olive oil, and the garlic in a large bowl. Using a fork, lightly mash the beans and then mix them with the oil and garlic until blended.½ cup white beans, 1 tbsp olive oil, ½ clove garlic
- Add the red pepper, breadcrumbs, Worcestershire sauce, egg, and chives. Mix until blended.2 tbsp red bell pepper, 3 tbsp breadcrumbs, 1½ tsp Worcestershire sauce, 1 egg, 1 tbsp chives
- Crumble the ground turkey and add it to the bowl, along with salt and a generous amount of pepper.½ lb. turkey, ¼ tsp salt, 1/8 tsp pepper
- Gently mix with a fork or your hands until just blended; don’t over mix or the burgers will be tough.
- Shape the meat into four patties about 3-inches in diameter and ¾ inch thick (about 4oz. each).
- Heat a large nonstick skillet over medium heat, spray with non-stick oil spray. Cook the bottoms until browned, 4-5 mins.oil spray
- Flip the burgers and continue cooking until they are firm to the touch, about another 5-8 mins.
- Alternatively, you can grill them.
FAQ
Can I make these burgers ahead of time and freeze them?
Yes, you can shape the patties and freeze them between layers of parchment paper. Thaw in the refrigerator overnight before cooking as directed.What are some serving suggestions for these turkey and white bean burgers?
These burgers are versatile; serve them on a whole-grain bun, wrapped in a lettuce leaf for a lower-carb option, or even atop a salad for a lighter meal.How can I ensure my burgers don’t fall apart while cooking?
Make sure the patty mixture is not too wet and the patties are firmly shaped. Cooking on a well-heated non-stick skillet or grill can also help maintain their structure.Are there any suitable substitutions for Worcestershire sauce in this recipe?
If you need a gluten-free or vegetarian option, you can use soy sauce (gluten-free if necessary) or a vegan Worcestershire sauce substitute.
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