Burgers

While many of us think of burgers as a summer treat to cook outside, is there really any wrong time for burgers? I doubt it. Try out the Bold Thai Burger or the Black Bean Burgers with Avocado-Lime Mayo, and go from there. Enjoy!

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers

Ingredients

Burger Mixture:


1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.

Ingredients

1-1/2 pounds 95% lean ground beef

2 tablespoons Caribbean jerk seasoning

Salt

Mango Salsa:

1 large mango, peeled, coarsely chopped (about 1 cup)

1 tablespoon chopped fresh cilantro

1 tablespoon chopped green onion

1 tablespoon finely chopped seeded jalapeno pepper

1 tablespoon fresh lime juice

Directions

Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.

Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.

Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.

Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.

Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

POLENTA CAPRESE BURGERS

Recipe Yield: Makes 8 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.

Ingredients

1-1/2 pounds 95% lean ground beef

2/3 cup balsamic vinegar

1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices

2 tablespoons olive oil

Salt and pepper

1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices

2 medium tomatoes, cut into 4 slices each

Thinly sliced fresh basil

Directions

Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.

Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.

Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.

For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.

Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.

Notes:

Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.

Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g

BOLD THAI BURGER

Recipe Yield: Makes 4 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.

Ingredients

1 pound 96% lean Ground Beef

1 cup shredded Napa cabbage

2 tablespoons fresh lime juice, divided

1/2 cup chopped green onions

1 teaspoon ground ginger

1 teaspoon hot chili sauce

1 tablespoon creamy peanut butter

1 tablespoon hoisin sauce

1 teaspoon toasted sesame oil

Salt and pepper

4 whole wheat or white hamburger buns, split

Directions

Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.

Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.

Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.

Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.

Notes:

A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.

Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g

MOROCCAN SPICED TURKEY BURGER

Recipe Yield: Makes 4 servings

Source: Jennie-O

View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.

Ingredients

2 cups red and yellow cherry tomatoes

oil for drizzling

1 small red onion, peeled and cut into 4 even circular slices

1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast

1 teaspoon ground cumin

3 (6-inch) whole wheat pita bread rounds, halved and split

1/2 teaspoon ground cinnamon

1 cup baby arugula

1 teaspoon paprika

3 cloves garlic, minced

1/2 cup fat-free plain yogurt

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh parsley

1-1/2 tablespoons lemon juice

Directions

Preheat grill for medium-high heat. Heat oven to 450.

Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.

In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.

In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.

Always cook to an internal temperature of 165F. Learn how to safely handle turkey.

Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g