Wed April 26, 2017

April 26, 2017

30 Overhead Squats (95/65)
75 double unders
20 Overhead Squats (135/95)
75 double unders
10 Overhead Squats (185/135)
75 double unders
-------------------------------------
MEDITERRANEAN TURKEY BURGERS

by Coach Courtney, RD www.vitalitynutrition.ca

 

Sun-dried tomatoes, feta cheese, garlic, and tzatziki give these burgers their Mediterranean flavour for a fresh spin on a burger! Try the burgers wrapped up in romaine lettuce or on top of a fresh bun.

 

The dark green spinach adds color and phytonutrients to the burgers, but it also keeps the meat moist as they cook. I used fresh spinach but you could substitute frozen spinach. If using frozen, thaw it for a few seconds in the microwave and then wrap it in a kitchen towel to squeeze out the excess liquid. For the tomatoes, I recommend purchasing them in their dehydrated form but you could also use the sundried tomatoes packed in oil. If using the dehydrated variety, soak them in hot water before chopping to rehydrate them.

 

Typically burgers have some type of a binder - usually bread crumbs! I left the bread crumbs out and found the egg, vegetables, and feta was enough to hold the burgers together. You could experiment by adding ½ cup of bread crumbs to the mixture! Next time I prepare these burgers I am going to add chopped kalamta olives.

 

 ngredients:

1 pound extra lean ground turkey

1 cup fresh spinach, chopped

1 shallot, chopped (30g)

1/3 cup feta, crumbled (60g)

2 cloves of garlic, minced

1/4 cup sundried tomatoes, chopped (30g)

1 egg

A sprinkle of dried oregano or a handful of chopped fresh oregano

salt and pepper

 

Directions:

1.Add the ingredients to a large mixing bowl and combine with clean hands.

2. Separate into 4 equal portions and shape each portion into a burger patty.

3. Grill the burgers on the BBQ or cook in a pan (with a spritz of non-stick cooking spray or oil).

4. Top the burgers with tzatziki. Wrap them up in lettuce leaves or a fresh bun! You could top the burgers with purple onion, fresh tomato, or extra feta cheese. I found the burgers to have enough flavour that they really didn't need the extra fixings!

 

Yields:4 Servings

Nutrition Facts (for 1 burger)

Calories: 279

Protein: 27g

Fat: 15g

Carbohydrates: 4g

Fibre: 1g

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