Lean Turkey Burgers with Sweet Potato Fries

turkey burgers with sweet potato friesWhen you are craving a good old fashioned burger, but would prefer not to break your healthy habits, then I suggest giving this baby a whirl. The burger patty is a lean turkey burger, recipe from Healthful Pursuit, served on toasted gluten free bread (store bought or homemade), with oven baked sweet potato fries. Bonus, when you put some effort into the presentation they are super cute little mini burgers!

Turkey is much lean, high in protein and packed full of lovely herbs to give flavour. Sweet potato boasts heaps of vitamins, such as Vitamin B6, Vitamin C and Vitamin D and minerals such as iron, potassium, magnesium and cartenoids, notably beta-carotene. It is also a lot less starchy than your standard potato fries. I also chose to use coconut oil, which is full of good fats and has a much higher smoke point than trans-fat oils and baked them in the oven instead of deep frying.

I did have a go at making homemade ketchup, however I need to work on the recipe a little before I release that one!

Here we go:

Lean Turkey Burgers with Sweet Potato Fries

Ingredients:
Burgers-

  • 1lb organic ground turkey
  • 1/2 cup red onion, chopped
  • 1 tablespoon egg white, beaten
  • 1/2 cup quinoa flakes
  • 2 tablespoons fresh parsley
  • 2 tablespoons fresh oregano
  • 2 tablespoons fresh basil
  • 1 clove garlic, minced
  • 1/4 tsp fresh ground black pepper
  • Coconut oil for cooking
  • Others – gluten free bread/burger buns, fillings: spinach, cheese (organic or nut cheese), tomato, herbs, carrot, cucumber, organic beetroot, onion, zucchini.

Sweet Potato Fries-

  • 1 sweet potato, cut into fry size pieces
  • Coconut oil
  • Sea salt

Method:
Burgers:
1. In a large bowl, lightly beat egg white.
2. Add all ingredients except the turkey and mix well with your hands, or a spoon until the quinoa flakes are coated.
3. Add turkey and mash with your hands until combined. Form into 5-6 patties and throw them on the outdoor grill, indoor grill, or in the oven at medium heat for 45 minutes. Use coconut oil to cook them in. Cook until cooked in centre.
4. Assemble burgers as desired, the turkey burgers taste great without bread and with a side salad if you want to avoid grains and/or make it paleo. Serve with sweet potato fries.
Sweet Potato Fries-
1. Preheat oven to 180-200 C. Cut sweet potato into fry size.
2. In a large baking dish, combine coconut oil, sweet potato and sprinkle salt over the top.
3. Bake for around 35-40 minutes, or until fries are cooked.
*Note: the fries may be a bit soft, due to them being baked not fried.

This recipe would also work with lamb, beef or chicken – it’s your choice!

Keep healthy, Erica xx

 

 

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