Turkey Burger with Caramelised Onions
PREP 15 MIN•COOK 10 MIN
Dan's Turkey Burger may look indulgent, but with a tofu-based sauce (hold the mayo) it's a doubly good source of lean protein to fuel those gains.
EF
GF
NS
NF
Number of servings
2
2 tsp olive oil
1 onion finely sliced
200g minced turkey
1⁄2 tsp dried oregano
1⁄2 tsp smoked paprika
1⁄2 tsp onion powder
1⁄4 tsp garlic powder
salt & pepper, to taste
40g low-fat cheddar cheese thinly sliced
Sauce
125g silken tofu
1⁄4 tsp garlic powder
1⁄4 tsp onion powder
1⁄4 tsp smoked paprika
To Serve
2 wholegrain/wholemeal rolls, medium (70g ea) (or gluten free) toasted
1 cup (30g) mixed salad leaves
1⁄2 carrot (medium) shredded
Place a non-stick frypan over medium-high heat, add oil and onion and cook for 4-5 minutes or until caramelised and golden brown. Set aside.
In a bowl, mix turkey with spices and season with salt and pepper. Divide the mixture evenly into patties.
On a grill (or a frypan on medium-high heat), cook the patties for 4-5 minutes. Flip and top patties with cheese. Cook for another 4-5 minutes.
Using a small food processor, blend sauce ingredients together until smooth.
Spread the bottom half of the bun with sauce, top with salad leaves, carrot, turkey pattie, onions and the other half of the bun.
Energy (kJ)
1857 kJ / 444 cals
Protein
42 g
Fat
13.4 g
Sat. Fat
4.3 g
Carbs
34.6 g
Sugar
6.3 g
Fiber
7.8 g
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