When it comes to burgers, most of the bad stuff hides out in the bun. Putting your all-meat burger on salad not only solves the bun booby trap, but also seriously ramps up nutrition with greens.
Ingredients Serves 1
4 ounces lean ground turkey meat
1 tablespoon Dijon mustard
½ teaspoon Mrs. Dash or garlic powder
⅛ teaspoon freshly ground black pepper
2 cups mixed greens such as romaine, arugula, spinach or kale
½ cup chopped tomato
½ cup chopped peppers
1-2 tablespoons balsamic vinegar
2 teaspoons olive oil
½ teaspoon dried herbs, such as rosemary or thyme
Place the turkey meat in a medium bowl along with the mustard, Mrs. Dash or garlic powder and black pepper. Mix well with your hands and form into a burger about 6-inches in diameter. Coat a small skillet with cooking spray and place over medium heat. Add the burger and cook 6 to 8 minutes, turning occasionally, until the burger is well browned and no longer translucent in the center.
While the burger is cooking, prepare the salad. Place the greens, tomato, peppers, balsamic vinegar, olive oil, and herbs in a large bowl. Toss well to coat and top with the warm burger. Serve immediately.
Tip: Take an extra 10 minutes this weekend to prep out some meals. Make your burgers in bulk! Just quadruple the burger recipe and form the meat into 6-ounce patties. Wrap well in plastic wrap or tuck into sandwich baggies to freeze.
Nutritional Stats Per Serving
(Serving size: 1 4-oz burger, with 3 cups salad )
489 calories, 26g protein, 11g sugars, 28g carbohydrates, 34g fat (10g saturated), 80mg cholesterol, 5g fiber, 507mg sodium