Lean Minced Turkey Burger with Red Onion and Feta

Opting for a lean turkey burger over a traditional beef burger offers several health benefits, making it a smart choice for those seeking a balanced diet. Turkey is naturally lower in saturated fat and calories compared to higher-fat beef cuts, helping to support heart health and weight management. It’s also a great source of high-quality protein, essential for muscle repair and growth, without the excess fats that can contribute to elevated cholesterol levels. Additionally, incorporating nutrient-dense ingredients like red onions, which are rich in antioxidants, and feta cheese, which provides calcium and flavour, allows you to enjoy a flavourful meal without sacrificing health-conscious goals.

Ingredients:

For the Burgers:

  • 1 lb (450g) lean minced turkey
  • 1/3 cup crumbled feta cheese
  • 1/4 cup finely chopped red onion
  • 1 garlic clove, minced
  • 1 tsp dried oregano
  • 1/2 tsp ground black pepper
  • 1/2 tsp salt (optional, as feta can be salty)
  • 1 tsp olive oil (optional for juicier burgers)
  • 1/4 cup breadcrumbs (optional for binding)

For Serving:

  • Whole wheat burger buns
  • Sliced tomatoes
  • Lettuce leaves
  • Cucumber slices
  • Tzatziki sauce or plain Greek yogurt
  • Additional red onion slices (optional)

Instructions:

  1. Prepare the Burger Mix:
    In a large bowl, combine the minced turkey, feta cheese, chopped red onion, garlic, oregano, black pepper, salt, and olive oil.

    If the mixture feels too wet, add breadcrumbs a little at a time to help bind it.

  2. Shape the Patties:
    Form the mixture into 4 evenly sized patties about 1/2 inch thick.
  3. Preheat the Grill or Pan:
    Heat a grill, grill pan, or non-stick skillet over medium heat. Lightly oil the surface if necessary.
  4. Cook the Burgers:
    Cook the patties for 4-5 minutes per side, or until fully cooked with an internal temperature of 165°F (74°C). Avoid pressing down on the burgers to retain their juiciness.
  5. Assemble the Burgers:
    Toast the buns if desired. Spread tzatziki or Greek yogurt on the bun bottoms, add a lettuce leaf, and place a turkey patty on top.

    Layer with tomato slices, cucumber slices, and additional red onion if using. Top with the bun.

Tips:

  • For extra flavour, marinate the red onion slices in a splash of red wine vinegar for a few minutes before adding them to the burger mix or as toppings.
  • These burgers pair well with a side of sweet potato fries or a fresh green salad.

Enjoy your delicious and healthy lean turkey burgers!