Main Meals

 

 

WW Turkey Burgers with Zucchini 

Print Friendly 

Description:
Want your kids to eat more veggies? Hide them in their burgers, they'll never know! Try adding zucchini to my turkey burgers. This was great for so many reasons! Not only did they taste great, adding zucchini also lowered the calories and fat per serving, it made one extra burger and what a great to get your picky kids to eat their vegetables. This made 5 big burgers. Serve them on 1 Point hamburger buns and top with lettuce, tomatoes, red onion slices, pickles, ketchup or mustard (add extra points). My final burger with the bun, ketchup, lettuce, onion came out to 4 points.

Zucchini, a small summer squash, is botanically a fruit. However, in gastronomic terms, it is considered to be a vegetable. Though you can avail zucchini throughout the year, the best ones appear during late spring. Have you ever given a thought to the nutritional value of this cucumber-like fruit? No? Then, let us tell you that this cylindrical-shaped fruit has many nutritional benefits. At the same time, it is low on calories. In fact, one medium-sized zucchini has just 25 calories in it, making it an ideal stomach-filler for those trying to lose weight. Nutritional Value in 135 gm Zucchini are Calories: 17, Protein: 1.4 gm, Carbohydrate: 3.6 gm, Total Fat: 0.17 gm, Fiber: 1.5 gm and Vitamin C: 11 mg
Health Benefits of Zucchini helps with asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties. It is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C. Regular intake of zucchini effectively lowers high homocysteine levels in the human body. The vegetable can help prevents risk of having multiple sclerosis (MS). Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes. Regular consumption of the vegetable can help protect the body against colon cancer. The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.



Ingredients:
1.25 lbs 93% lean ground turkey
1 small zucchini, grated
1/4 cup seasoned whole wheat breadcrumbs
1 clove garlic, grated
1 tbsp red onion, grated
salt and fresh pepper
oil spray


Directions:
In a large bowl, combine ground turkey, zucchini, breadcrumbs, garlic, onion, salt and pepper. Make 5 equal patties.

Heat a large skillet on high heat. When hot, lightly spray oil. Add burgers to the pan and reduce the heat to low. Cook on one side until browned, then flip. Flip over a few times to prevent burning and to make sure the burgers are cooked all the way through.


Servings: 5


Nutrient Information:
Servings: 5 • Serving Size: 1 burger no bun • Old Points: 3 pts (bun extra) • Points+: 4 pts Calories: 156 • Fat: 6.8 g • Protein: 18.6 g • Carb: 5.5 g • Fiber: 1.3 g


Notes: NOTE: For best results: use a hand grater to grate the zucchini, onion and garlic super fine. Get the pan hot before you put the burgers on to get a nice sear, then lowered the flame to the lowest setting to let the burgers cook all the way through, turning a few times so the burgers don't burn. Hand washing and changing utensils used with raw turkey is important.


Special Diet: Low Fat, High Protein, Low Calorie


Category: Main Meals


Previous 2 3 4 5 6 7 8 9 10 11
Connect with Us
facebook    twitter

Irish Gardens and Sacred Sites Holiday Tour 2017


Wellness Tip
More Reasons to Eat Breakfast
When you skip breakfast it results in higher, less healthy cholesterol levels. Skipping breakfast also makes the body less sensitive to insulin. These effects could lead to increased health risks and weight gain. So be good to yourself, eat breakfast. Try to include low/no fat dairy, whole grain cereals or breads, and seasonal fruits as often as you can.


Bodysentials


Wellness Directory
Focus Bodywork with Sharon Strang
Specialty: Healing Arts
Courses and Workshops - HEALING MASSAGE & HEALING HOT STONE MASSAGE CERTIFICATE COURSES
View Details


Ireland Summer Active Fun Tour 2017


Event
Holistic Market Okanagan
Date: Mar 19, 2017
Location: Kelowna & Central Okanagan
The Holistic Market brings together healing arts practitioners, artists, holistic vendors & speakers in Kelowna every month. Market dates are Sundays 11-4
View Details


2016 Conscious Concert


Article
Countering Stress and Depression
A great Tibetan teacher of mind training once remarked that one of the mind’s most marvelous qualities is that it can be transformed. I have no doubt that those who attempt to transform their minds, overcome their disturbing emotions and achieve a sense of inner peace, will, over a period of time, notice a change in their mental attitudes and responses to people and events. Their minds will become more disciplined and positive....
Full Article


Ireland Summer Active Fun Tour 2017


Recipe
Cous Cous Salad with Tomatoes and Beans
Category: Salads
Description: Cous Cous - So good they had to name it twice. Couscous (pronounced Koose-Koose. Due to its quick preparation and health benefits, the popularity of this dish is quickly growing in other parts of the world as well. Including couscous in your diet provides several health benefits. A 1 cup serving of couscous provides 43 mcg of selenium, or 61% of the 70 mcg daily value. This is a trace mineral that the body needs in small quantities, acting as an antioxidant and protecting healthy cells from the mutating effects of toxins that change the DNA and structural composition, leading to disease and premature aging.
The potassium in couscous provides important functions, such as regulating blood pressure and the heartbeat. Potassium helps control fluid balance, an important factor in blood pressure regulation. It also assists with muscle contractions, and because the heart is a muscle, it requires potassium to prevent arrythmias, or irregularities of the heartbeat. A 1 cup serving of couscous provides 91mg of potassium, or 39% of the 3,500 mg the FDA recommends to get daily.
Full Recipe


Irish Gardens and Sacred Sites Holiday Tour 2017