Aside from passing on this scrumptious recipe, I can't take credit for discovering this one. Our friends (she finds the recipes, he cooks-great teamwork) turned us on to The Food Network's Perfect Turkey Burger and it is phenomenal. If you don't trust a dietitian's taste buds, my husband (who loves red meat) and 3 year old son (who is so-so about protein these days) will attest to this statement. In fact, I've never seen my son devour a burger like he did that day (and it happened again when I made them this week).
They are DELISH! Second bonus they are NUTRITISH-okay, not a word, but wanted to rhyme. What makes them healthy? Wait for it...it's mushrooms!
Mushrooms are known to benefit the heart and immune system, which is good news for anyone with high cholesterol, blood pressure or at risk for cancer. The fun fact about adding mushrooms to meat-based dishes, is that food scientists discovered mushrooms give the taste perception as if more salt and meat are included, so in addition to the natural benefits of mushrooms, you'll be able to also reduce the salt and enjoyment of the food the researchers found. This is because out of the 5 taste bud sensations (sweet, salty, sour, bitter and umani), your taste buds classify mushrooms as umami, the word to describe savory. Talk about getting more bang for your nutritional buck! The Worcestershire sauce helps too, which adds lots of flavor for a small amount of sodium.
Lastly, this recipe uses a food processor. I highly recommend purchasing a mini-chop food processor if you don't already own one. It makes clean-up 100x's easier due to its small size and light weight. This time-saving kitchen tool is invaluable when you're in a rush (or if you have dull knives) and want to dice/chop veggies, especially onions (no tears!) in seconds. It also makes any vegetable very tiny when you want to boost the nutritional value of dishes in a discreet way to encourage vegetable adverse peeps to acclimate to the taste of veggies-it can take at least 7-21 times tasting a food to start accepting it. So don't give up on your loved ones, keep introducing the food in different ways.
I only made a few modifications (used different mushrooms, onions and bread) to the original recipe because I didn't have the EXACT ingredients on hand. Adapt as needed. Don't let the perfect be the enemy of the good!
In Good Health & Happiness,
Heather
Photo credit: Kana Okada
The Perfect Turkey Burger
Adapted from the Food Network
Ingredients
1 large portobello mushroom cap or 1 cup sliced white/baby bella mushrooms
1 tablespoon coarsely chopped shallot or onion
3 tablespoons lightly packed fresh parsley or 1 teaspoon dried parsley
20 ounces 93% lean ground turkey
1 tablespoon extra-virgin olive oil, plus more for brushing
1 teaspoon Worcestershire sauce
Kosher salt (optional) and freshly ground pepper
8 thin slices manchego or white cheddar cheese like Cooper Sharp Cheese at the deli counter
4 English muffins, split, whole wheat bun or wheat sandwich thin/flat
Dijon mustard and sliced avocado, for topping
Directions
1. Use a spoon to scrape out the gills from the underside of the mushroom cap. Cut the cap into 1-inch pieces and transfer to a food processor (or simply add the pre-sliced mushrooms). Add the shallot (or onion) and parsley and pulse until diced.
2. Transfer the mushroom mixture to a large bowl. Add the turkey, olive oil, Worcestershire sauce, 1 teaspoon salt (optional), and pepper to taste; gently mix with your hands until just combined. Divide into 4 balls, then lightly press into 4-inch-wide, 1-inch-thick patties. Put on a large plate, cover and refrigerate until firm, about 30 minutes.
3. Preheat a grill to medium. Brush the grates with olive oil. Grill the patties, undisturbed, until marked on the bottom, 4 to 5 minutes. Give the patties a quarter turn and cook until marked again, 4 to 5 more minutes. Flip the patties and grill until cooked through, 6 to 7 more minutes; top each with 2 slices cheese during the last 3 minutes of cooking and cover with a disposable aluminum pan to melt.
4.Toast the English muffins on the grill or toaster, then spread with mustard. Serve the patties on the English muffins or buns; top with avocado.