For a leaner burger that still packs a flavor punch, spice up a lean white-meat turkey with jalapenos, Worcestershire sauce and low-fat sour cream. The sour cream addition might seem a little strange, but it adds a lot of moisture and a light tanginess that works well with the kick of the jalapenos and savory, aromatic flavor of the Worcestershire sauce.
While advice to consume red meats in moderation is widely acknowledged, many people don't know that it's not just because leaner cuts of meat, such as white-meat turkey, have a lower fat content. One study revealed that high intake of red meats can contribute to the formation of N-nitroso compounds, which are associated with increased risk for colon cancer, in the large intestine. In addition to its high protein content, turkey is rich in B vitamins, selenium and choline.
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4 whole-wheat buns, toasted
1 package lean ground turkey
1 medium-sized jalapeno, chopped finely (de-seeded, if desired)
2 tbsp Worcestershire sauce
1 large garlic clove, grated with microplane or chopped finely
2 tbsp light sour cream
1 tsp salt
1/2 tsp black pepper
In a large bowl, mix ground turkey, jalapeno, Worcestershire sauce, garlic, sour cream, salt and pepper with clean hands until well combined (don't overmix). Divide meat mixture into four equal parts in the bowl, then form a patty out of each portion. Place patties on a plate, cover with plastic wrap, and refrigerate for 10 to 15 minutes. Take patties out of refrigerator and let rest on counter for 5 minutes before cooking.
In a large skillet, heat 2 teaspoons canola or olive oil (these burgers taste great grilled, too). Cook patties for 4 to 5 minutes on the first side, being careful not to move them around in the pan once you've placed them in there, or until a lightly brown crust forms on the undersides. Flip burgers and cook for another 4 minutes on the other side.
Serve on toasted buns with your choice of toppings—mixed baby greens, a bit of fresh cilantro and salsa works well with these.
More: Skinny BBQ Turkey Burger
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