Burgers

Is there any food more iconic (at least in the U.S.) than burgers?

Maybe not. To that end, here are six yummy diabetic-friendly burger recipes to help you through the day, including a Grilled Onion Burger and a Caribbean Beef Burgers with Mango Salsa. Yum! Enjoy!

TURKEY BACON BURGERS

This recipe begins, “If you're a fan of The Biggest Loser show, then you may have watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try...”

Makes 10 servings

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Ingredients

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

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

15 slices of chopped, uncooked Jennie-O Turkey Bacon

1/2 cup minced onion

1 tablespoon chopped garlic

1/2 teaspoon freshly ground black pepper

10 lettuce leaves

10 tomato slices

20 sweet onion slices

avocado slices, if desired

pickled jalapeno slices, if desired

mustard, if desired

Directions

In large mixing bowl, combine ground turkey,onion, garlic and pepper*.

Add 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.

Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.

Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.

Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.

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

Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g; Carbohydrates: 6 g

TERIYAKI TURKEY BURGERS

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

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.

Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g

Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

CARIBBEAN BEEF BURGERS WITH MANGO SALSA

Recipe Yield: Makes 4 servings

Source: TBC

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

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

AVOCADO TURKEY BURGER

Recipe Yield: Makes 5 servings

Source: Jennie-O

You can view this online at https://diabeticgourmet.com/diabetic-recipes/avocado-turkey-burger.

Ingredients

1/2 cup unsweetened applesauce

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

2 teaspoons no-salt seasoning

5 small whole wheat buns

5 slices light Cheddar cheese

1 avocado, peeled and diced

Directions

Drain applesauce in a strainer to eliminate excess liquid. Mix ground turkey, applesauce and no-salt seasoning.

Form mixture into 5 patties. Cook patties according to package directions. Always cook to well-done, 165F as measured by a meat thermometer.

Place burgers on bun bottoms. Top with cheese and avocado. Cover with bun top.

Always cook to an internal temperature of 165F.

Nutritional Information Per Serving: Calories: 240; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 410 mg; Cholesterol: 50 mg; Protein: 30 g; Carbohydrates: 15 g; Sugars: 3 g

GRILLED ONION BURGER

Recipe Yield: Makes 4 servings

Source: TBC

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

View this online, go to https://diabeticgourmet.com/diabetic-recipes/grilled-onion-burger.

Ingredients

1-1/2 pounds 95% lean ground beef

1 large sweet onion, cut crosswise into 1/2-inch thick slices

Vegetable oil

Salt and pepper

4 hamburger buns, split, toasted

Lettuce leaves

Tomato slices

Directions

Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.

Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.

Season burgers and onions with salt and pepper as desired.

Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.

Notes:

Here’s a healthier version of a classic burger topped with grilled onions and all the fixings.

Nutritional Information Per Serving: Calories: 368; Fat: 10 g; Saturated Fat: 4 g; Fiber: 2 g; Sodium: 324 mg; Protein: 39 g; Carbohydrates: 27 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

To view this online, go to 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