Asian Turkey Burgers

Total Time:
1 hr 33 min
Prep:
25 min
Inactive:
1 hr
Cook:
8 min

Yield:
6 servings
Level:
Easy

CATEGORIES
Ingredients
  • 1/4 cup bulgur wheat
  • 1/2 cup boiling water
  • 1/4 cup rice wine vinegar
  • 1 teaspoon sugar
  • Kosher salt and freshly ground black pepper
  • 1/4 seedless cucumber, sliced 1/8-inch thick, 1 cup
  • 1/4 small red onion, thinly sliced
  • 1/4 cup plain low-fat yogurt
  • 1 teaspoon chili garlic sauce
  • 12 ounces lean ground turkey
  • 2 tablespoons hoisin sauce
  • 2 scallions, chopped
  • 1 teaspoon grated ginger
  • 1 clove garlic, grated
  • 2 tablespoons chopped cilantro, plus 1/4 cup whole leaves
  • 2 teaspoons vegetable oil
  • 4 whole wheat hamburger rolls
Directions

Put the bulgur in a medium bowl and add the boiling water. Cover with plastic wrap and let stand until the bulgur is tender, 45 minutes to 1 hour.

Meanwhile, in a medium bowl whisk the vinegar and sugar with a generous seasoning of salt and pepper until dissolved. Add the cucumber and onion, toss well and set aside to marinate for about 30 minutes.

In a separate small bowl combine the yogurt and chili garlic sauce. Season with salt and pepper and set aside.

Drain the bulgur and put into a large bowl. Add the turkey, hoisin, scallions, ginger, garlic and chopped cilantro and mix until just combined. Form into 4 equal sized patties.

Heat a large nonstick skillet over medium heat until very hot. Lightly brush both sides of each patty with oil and place in the skillet. Cook, turning once, until just cooked through, 3 to 4 minutes per side.

Drain the pickled vegetables and toss with the whole cilantro. Spread some spicy yogurt sauce on the top and bottom of each bun and top with a burger patty and some pickles.

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Nutritional analysis per serving

Calories 186; Total Fat 4 g (Sat Fat 0.4g, Mono Fat 0.7g, Poly Fat 1.5g) ; Protein 18g; Carb 23g; Fiber 3g; Cholesterol 23mg; Sodium 421mg

We lightened these burgers by cutting back on the meat and adding some texture with bulgur. Great Asian flavors in the burger, a quick picking of cucumbers and onions and a spicy yogurt sauce tie everything together.

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    Healthy Main Dish Recipes