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

Float Body and Mind Wellness in Penticton


Wellness Tip
Correct breathing during lifting
Correct breathing during exercise helps keep blood pressure down and avoids unnecessary stress on the arteries. The National Institute on Aging recommends exhaling while you lift and inhaling as the weights return to their starting position. You should never hold your breath during while lifting weights.


Penticton Wellness Fair 2017


Wellness Directory
Rise Wellness Centre with Naturopath Dr. Jese Wiens
Specialty: Naturopathic Doctors
Dr. Wiens has moved into her own clinic, Rise Wellness Centre. This beautiful healing space has the services you are looking for. Offering Natural Solutions for Radiant Health!
View Details


Penticton Wellness Fair 2017


Event
Sacred Journey to PERU
Date: Dec 9, 2017
Location: Other
Early Bird Pricing available until July 31, 2017 Inquire within.
View Details


Penticton Wellness Fair 2017


Article
How to attract butterflies to your garden year-round
Want to help butterflies? Think beyond providing flowers for nectar in the height of summer. Many butterfly species we see in Canada don't migrate. You can provide habitat and food for their entire lifecycle — eggs, larvae, pupae AND adults — throughout the year. You'll need:
Full Article


St Patricks Ireland Vacation with Maria


Recipe
Manchego, Apple and Almond Salad with Honey-Lemon Vinaigrette
Category: Salads
Description: Apples and cheese make a classic combination, here updated with Manchego cheese and the addition of Marcona almonds. A lemon-honey dressing pairs perfectly with the flavors of the nuts, fruit, cheese and greens. Delicious with a strong flavored honey, such as chestnut or buckwheat.
Full Recipe


Celtic Angel Tour to Ireland with Cindy Smith & Maria O'Farrell Carr