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 1 2 3 4 5 6 7 8
Connect with Us
facebook    twitter

every other day painting roisin ofarrell


Wellness Tip
Dressing for Outdoor Winter Exercise
Dress appropriately and comfortably for cold weather exercise. Multiple layers will initially keep you warm and you can easily remove them, one at a time, as your body heats up. Likewise, a hat prevents substantial heat loss through the head and can also be easily removed.


Sacred Tour in Hawaii with Maria and Cindy 2014


Wellness Directory
Dr Ursula ~ Okanagan Thermography+ Cancer Support
Specialty: Breast Health & Thermography
Safe screening for breasts, thyroid, adrenals, lymph, organs: Early detection including German New Medicine, Cancer Support, Homeopathic Toxicology (Pharmaceutical, Environmental, Occupational,
View Details


Doreen's Angel Card Reading Course


Event
Healing Evening offered by Allison Scott
Date: Jun 2, 2014
Location: Penticton & South Okanagan
Brand New!! 1st time in Canada - Healings will be done on the group as a whole for those who want to receive healing. Amazing shifts happen! Very powerful!
View Details


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Article
Animal Guides, Totems and Medicine
OK In Health columnist and author of 'Spirit talk' Kerry Palframan RN discuss 'Animal Guides, Totems and Medicine' - Using the animals as spiritual tools along your individual journey – to guide you on your path of self-discovery is a great asset in guiding you through periods of your life....
Full Article


Registered Reflexology Therapist Certificate Course - Penticton


Recipe
Quinoa and lentil pilaf
Category: Main Meals
Description: Canada's Food Guide recommends that you make half of your grain servings whole grain. The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains. The Guide also suggests that you eat legumes such as lentils often.

Quinoa is actually a seed from a plant that is related to Spinach and Chard. You can eat the leaves as well as the seeds.
Quinoa is a complete protein. It is full of good nutrients and vitamins. This means that while you are eating quinoa you are ensuring that your body is getting good quantities of the right minerals to keep you healthy while you are on a reduced diet. It makes an excellent breakfast because the carbohydrates in Quinoa are slow releasing you do not get a rush of energy like with other foods but instead gives energy all morning.
Full Recipe


I Can Do It! Conference 2014 Vancouver