Turkey Burger:
Total Time: 32 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings
Ingredients:
¼ cup whole wheat bread crumbs
½ cup low-fat buttermilk
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)
Preparation:
1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper (if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no longer pink in the middle.
Portobello Burger:
Total Time: 1 hr. 15 min.
Prep Time: 5 min.Cook Time: 10 min.
Yield: 4 servings
Ingredients:
4 large portobello mushroom caps, about 5 inches in diameter
⅓ cup balsamic vinegar
½ cup water
1 Tbsp. sugar
1 clove garlic, finely chopped
2 Tbsp. olive oil
4 whole wheat buns, toasted, sliced lengthwise to open
4 slices medium tomato
4 thin slices red onion
4 lettuce leaves
Preparation:
1. Place mushrooms in a baking dish, stem side up. Do not use glass.
2. Combine vinegar, water, sugar, garlic, and oil in a small bowl; whisk to blend. Drizzle over mushrooms. Cover; refrigerate for about 1 hour, turning mushrooms once.
3. Preheat grill or broiler.
4. Position cooking rack 4 to 6 inches from the heat source. Grill or broil mushrooms, turning often and basting with marinade, for about 8 to 10 minutes, or until tender.
5. Place each mushroom on a bun and top with one tomato slice, one onion slice and one lettuce leaf.
Rosemary and Garlic Burger:
Prep Time: 10 min.
Cooking Time: 1 hr. 7 min.
Yield: 4 servings
Ingredients:
1 whole garlic bulb
1 lb. raw 95% lean ground sirloin
1 medium zucchini, coarsely grated
6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
¼ tsp. sea salt
½ tsp. cracked black pepper
4 whole-grain hamburger buns
4 slices medium tomato
4 lettuce leaves
4 red onion slices
Preparation:
1. Preheat oven to 400° F.
2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
3. Preheat grill or broiler to high.
4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.
Mushroom Barley and Sage Burger:
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings
Ingredients:
3 tsp. olive oil, divided use
1 medium onion, finely chopped
4 oz. finely chopped mushrooms
2 cloves garlic, finely chopped
2 Tbsp. finely chopped fresh sage (or 1 tsp. dried sage)
½ tsp. sea salt
½ tsp. ground black pepper
1½ cups cooked pearl barley (see below)
2 Tbsp. finely chopped walnuts
1 large egg, beaten
¼ cup shredded part-skim mozzarella cheese
1 Tbsp. sherry wine
4 whole wheat hamburger buns, split
Preparation:
1. Heat 1½ tsp. oil in large nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onions are translucent.
3. Add mushrooms, garlic, sage, salt, and pepper; cook, stirring frequently, for 4 to 5 minutes, or until liquid that mushrooms give off evaporates. Remove from heat.
4. Combine onion mixture, barley, walnuts, egg, mozzarella, and sherry; mix well.
5. Shape mixture into 4 patties. Refrigerate 20 minutes.
6. Heat remaining 1½ tsp. oil in large nonstick skillet over medium-high heat.
7. Add patties; cook for 4 to 5 minutes on each side, or until evenly browned and cooked through.
8. Serve each patty on a bun.
Tip: To make 1½ cups cooked pearl barley, place ½ cup dry pearl barley in a small saucepan. Cover with water. Heat to boiling on medium-high heat. Reduce heat to medium-low; cook, covered, for 40 to 45 minutes, or until tender. Drain.
Italian Bean Burger:
Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 8 servings
Ingredients:
1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese (optional)
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves
Preparation:
1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.
Spinach Salmon Patties:
How do you turn a piece of salmon into salmon patties? Actually, it’s pretty simple. We recommend purchasing a piece of skinless salmon, or use this technique to easily remove the skin without losing any of the precious meat. Then, chop as finely as you can. When you’ve got the salmon cut into small pieces, rock your knife blade back and forth across the meat several times to get it finer. Egg white helps bind everything together during cooking.
Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Yield: 4 servings
Ingredients:
1 lb. raw salmon fillet, skin removed, finely chopped
3 cups fresh spinach, coarsely chopped
3 green onions, finely chopped
1-inch slice fresh ginger, peeled, finely chopped
¼ tsp. sea salt
¼ tsp. ground black pepper
1 large egg white
1 Tbsp. reduced-sodium soy sauce
Nonstick cooking spray
2 Tbsp. pickled ginger
Preparation:
1. Preheat grill or broiler on high.
2. Combine salmon, spinach, green onions, ginger, salt, and pepper in a large bowl; mix well.
3. Combine egg white and soy sauce in a small bowl; whisk to blend.
4. Add to salmon mixture; mix well. Form into four patties, each about ½-inch thick.
5. Lightly coat grill or broiler pan with spray; grill or broil patties, carefully turning once, for 6 to 7 minutes, or until golden brown and cooked through.
6. Serve each patty topped with 1½ tsp. pickled ginger.
Tofu Burger:
Prep Time: 10 min.
Cooking Time: 14 min.
Yield: 4 servings
Ingredients:
2 tsp. olive oil
½ medium onion, coarsely chopped
1 medium carrot, shredded
1 clove garlic, crushed
1 thin slice fresh ginger, peeled, finely chopped
12 oz. firm tofu, well drained, mashed
½ cup chopped almonds, toasted
1 large egg white
4 tsp. reduced-sodium soy sauce
1 tsp. sesame oil
1 Tbsp. toasted sesame seeds
Sea salt and ground black pepper (optional)
Nonstick cooking spray
Preparation:
1. Heat olive oil in medium nonstick skillet on medium-high heat.
2. Add onion and carrot; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic and ginger; cook, stirring frequently, for 1 minute. Remove from heat. Cool.
4. Combine onion mixture, tofu, almonds, egg white, soy sauce, sesame oil, and sesame seeds; mix well.
5. Season with salt and pepper if desired.
6. Shape into four patties. Refrigerate, covered, for 1 to 2 hours.
7. Heat medium nonstick skillet, lightly coated with spray, over medium high heat.
8. Add patties; cook for 3 to 4 minutes on each side, or until golden brown.
ViaTeam Beachbody, edited by Maria Doney
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