Barbecue turkey burger

Ingredients

• 1/2 pound ground turkey breast
• 1 cup chopped onion
• 1/2 cup dry oats
• 1/4 cup ketchup
• 2 tablespoons brown sugar
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper
• 2 whole-wheat buns

Directions

Heat the grill or medium skillet to medium heat.

In a medium bowl, mix the turkey breast, onion, oats, ketchup, brown sugar, chili powder, paprika, garlic powder, onion powder, salt, black pepper and cayenne pepper. Form the mixture into two 4-ounce patties.

Spray the cooking surface with cooking spray and place the patties on top. Cook for approximately 5 minutes on each side until the patties reach an internal temperature of 160 F. Remove from heat and allow them to rest until reaching 165 F. Serve on buns.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 412
Total carbohydrate: 63 g
Cholesterol: 55 mg
Dietary fiber: 9 g
Monounsaturated fat: 1 g
Protein: 36 g
Saturated fat: 2 g
Serving size: 1 burger
Sodium: 867 mg
Total fat: 5 g

DASH Eating Plan Servings

Grains and grain products: 2 1/2
Meats, poultry and fish: 4
Sweets: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 4
Nonstarchy vegetables: 1/2
Starches: 2 1/2
Sweets, desserts and other carbohydrates: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2 1/2
Protein and dairy: 2
Sweets: 1/2
Vegetables: 1/2