Recipe: Turkey Burgers With Apples, Onions and Peppers

We prepared these tasty burgers in the skillet, but you could cook them on your grill, too. If you’re making them for children, you may want to serve the apples and veggies raw and on the side instead of on top of the burger — some kids prefer their fruit and veggies that way. And don’t forget to purchase ground white meat turkey. Not all ground turkey is lean, so be choosy, too!

Ingredients

• 3/4 pound ground white meat turkey
• 1/8 teaspoon kosher salt, optional
• Freshly ground pepper
• Canola cooking spray
• 1/2 ounce low-fat cheddar cheese, very thinly sliced
• 2 large cooking apples, such as Braeburn, Granny Smith or Macintosh, cored and cut into thin slices
• 1/4 cup thinly sliced red onion
• 1 medium red bell pepper, seeded and cut into julienne strips
• 4 whole-wheat sandwich rolls, split and toasted
• Mustard, optional
• Low-sodium ketchup, optional

Directions

• Shape the ground turkey into four round uniform patties. Season with salt, if using, and pepper.
• Lightly coat two large nonstick skillets with cooking spray. Cook the patties over medium-high heat in one skillet for four minutes. Flip the burgers and top with cheese.
• Continue to cook another four minutes, or until the burgers are done or register 170 F on an instant meat thermometer. Meanwhile, cook the apples, onions and peppers in the other skillet, approximately 10 minutes, until soft.
• To serve, place a turkey burger on each roll and top with apples and vegetables. Pass the mustard and ketchup, if using.

Ingredient health benefits

• Black pepper: This is probably not the first ingredient you expect to see on a list of health benefits, but this classic seasoning can do more than enhance the flavor of your burgers. For starters, pepper’s robust taste keeps you from adding more salt than you might need. It can also help your body take in more nutrients from other foods than it typically would, like beta-carotene. And that’s not all pepper can bring to the table. It has anti-inflammatory effects as well, especially when eaten with turmeric and ginger.
• Cheese: Who doesn’t love a nice slice of cheese to compliment a delicious burger patty? Fortunately, cheese also loves you back! It’s packed with important vitamins and minerals like vitamin B12, vitamin A, selenium and zinc. And it has casein and whey protein, which support your muscles while also providing some calcium for strong bones. You can also find gut-helpful probiotics and omega-3s, a group of heart-healthy fats that your cells need for peak performance. Eating cheese in moderation may even help regulate your blood pressure.
• Apples: These fantastic fruits add more than a touch of natural sweetness to your meal. Apples can help lower your cholesterol and blood pressure. And they have fiber, quercetin and other antioxidants that suppress unwanted inflammation. The fiber helps with healthy digestion as well, while prebiotics feed the good bacteria in your gut. What’s more, apples are 85% water, so you’re also getting some hydration while you eat them!
• Onions: They’re not the most visually appealing food out there, and they can even bring you to tears, but sometimes, it’s what’s on the inside that matters most. Onions are brimming with benefits for your burger, like vitamin B6 and vitamin C, both of which promote eye health by protecting against disease. These alliums are also full of flavonoids like quercetin (the same compound found in apples) that fight free radicals, tiny particles that wreak havoc on your cells if they’re left unchecked. And research suggests that quercetin may suppress the growth of bad bacteria like E. coli. There are also fiber and prebiotics to keep your gut healthy so it can help keep you healthy in return.
• Whole-wheat bread: Buns can be the perfect vehicle for burgers. Buns that say “100% whole wheat” or “100% whole grain” on the packaging contain whole grains, which have important nutrients like fiber, vitamin E and B vitamins, as well as fats that support your heart health. Whole grains are an essential food group in a well-balanced diet, so don’t be afraid to get your wheat on!
• Red bell peppers: There’s more to that satisfying crunch than you may have realized. These savory fruits are filled with vitamin C (317% of your daily value, to be exact) and other natural compounds that fight inflammation. These compounds can also help reduce pain and other symptoms of chronic inflammation from osteoarthritis (OA). And red bell peppers are loaded with vitamin E and vitamin A for healthy skin and eyes, as well as anthocyanins that support your brain and give the peppers their eye-catching red.

Nutrition information (per serving)

Calories: 250 (12.5% calories from fat)
Total fat: 3.5 g
Saturated fat: 0.5 g
Carbohydrates: 34 g
Fiber: 5 g
Protein: 26 g
Cholesterol: 35 mg
Sodium: 227 mg
Potassium: 278 mg

— Republished courtesy of Speaking of Women’s Health.