Our usual problem with turkey burgers is the dry, chewy texture of the cooked meat. The usual solution is to add fat, but a little saut?ed onion, dried cranberries and soaked couscous work even better without larding down this healthy main course. With sage and thyme, call it a summery answer to Thanksgiving dinner. If you like, serve with homemade Blueberry Ketchup.
1. Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not overmix. Form the mixture into 6 patties.
3. To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165? F.) To grill: Oil the grill rack (see Tip) and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately.
NUTRITION INFORMATION: Per serving: 217 calories; 10 g fat (2 g sat, 4 g mono); 43 mg cholesterol; 17 g carbohydrate; 17 g protein; 2 g fiber; 256 mg sodium.
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat, 1 fat (mono)
TIP: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
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|Serving Size: 1 Serving (135g)|
|Recipe Makes: 6|
|Calories from Fat: 220 (68%)|
|Amt Per Serving||% DV|
|Total Fat 24.4g||33 %|
|Saturated Fat 4.3g||22 %|
|Monounsaturated Fat 11g|
|Polyunsanturated Fat 7.5g|
|Cholesterol 59.7mg||18 %|
|Sodium 78.5mg||3 %|
|Potassium 240mg||6 %|
|Total Carbohydrate 11.4g||3 %|
|Dietary Fiber 1.2g||5 %|
|Sugars, other 10.2g|
|Protein 14.7g||21 %|
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Calories per serving: 324
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