- Calories: 244
- Protein: 27g
- Total Fat: 11g
- Saturated Fat: 4.5g
- Cholesterol: 80mg
- Total Carbohydrate: 9g
- Dietary Fiber: 1.5g
- Sodium: 405mg
Here’s a clever way to add more veggies to your plate: mix frozen chopped broccoli right into your burgers. This recipe also offers up a double shot of bone-strengthening calcium from the broccoli and cheddar cheese.
- Prep time
- Total Time
- 1.25 pounds ground turkey (at least 90% lean)*
- 1 ten-ounce package frozen broccoli, thawed and well-drained
- 2 egg whites
- 1/4 cup ketchup
- 1 tablespoon Dijon mustard
- 1 teaspoon garlic powder
- 6 slices reduced-fat cheddar cheese
- 6 hamburger 100% whole-wheat buns or sandwich thins (optional)
- lettuce (optional)
- tomato slices (optional)
- onion slices (optional)
In large bowl, mix together ground turkey, cooled broccoli, egg whites, ketchup, mustard, and garlic powder with hands until blended. Form burger mixture into six medium-sized patties.
Preheat large griddle over medium-high heat (or preheat grill pan or outdoor grill). Coat grill/pan with oil spray and add burgers.
Cook 5 to 7 minutes per side, or until burgers reach an internal temperature of 165 degrees. During the last few minutes of cooking, top each burger with a slice of cheese.
Place each burger on a bun, if desired, and layer with the optional toppings.
*May substitute lean ground sirloin in place of ground turkey.
Serving Size: 1 burger
(Nutrition facts are for cheeseburger without bun)