This recipe was inspired by one that I learned in one of my nutrition courses at San Diego State University. I did make a couple tweaks to it to make it my own. This recipe makes about 6 burgers so I usually will make the entire recipe and cook only a few of them at a time. However, you can store the rest of the mixture in the freezer to enjoy for another night! I served these on whole wheat sandwich thin buns (100 kcals and 6g of fiber a piece) with some dijon mustard and fresh spinach and tomato.
Ingredients
- 1 large head of fresh broccoli
- 1 lb. lean ground turkey
- 1/2 cup reduced fat shredded mozzarella cheese
- 1/2 medium onion, chopped
- 1 egg
- 1/4 c. panko
- 1 tbsp. Worcestershire sauce
- Pepper to taste
Directions
- Remove broccoli florets from stem and steam for about 5 minutes or until tender and drain
- In a large mixing bowl, combine broccoli, ground turkey, mozzarella cheese, onion, egg, panko, Worcestershire, and pepper until all ingredients are evenly distributed
- Shape the mixture into 6 patties that are about 3/4 inches thick
- Arrange patties on a greased baking sheet that is covered in foil
- Broil for approximately 10 minutes
- Turn patties over and broil for an additional 8 minutes
Nutrition Information
Note: Nutrition data was calculated using regular ground turkey instead of a 99% fat free version and regular bread crumbs instead of panko due to limitations of nutrition information available on nutritiondata.com. This recipe is actually lower in total calories, total fat, and saturated fat then reported.
