Protein, vitamins C and K, and B vitamins enhance your baby’s cell, brain, and nervous system development. The iron boosts your iron stores, fiber aids your digestion, and vitamin C fortifies your immune system and keeps your gums and teeth healthy.
MAKES 4 LARGE BURGERS, OR 6 SMALLER ONES
SOME of our readers make these turkey burgers a weekly staple! The ricotta cheese keeps the burgers moist and the fresh herbs add a burst of flavor. Serve with or without buns, accompanied by the usual lineup of burger fixin’s and condiments: lettuce, tomatoes, pickles, relish, and so on. You can substitute ground chicken for the turkey; ground lamb works well, too. The burgers can be formed, covered, and refrigerated up to four hours in advance, or frozen for up to one month. Thaw before cooking. These burgers keep refrigerated for three days. To really rock these burgers, see “How to Check the Flavor of Your Meat Loaf, Burgers, or Meatballs,” here.
1 pound lean ground turkey
½ cup part-skim ricotta cheese
1 cup shredded zucchini, water squeezed out
¼ cup sun-dried tomatoes in oil, drained and chopped
½ teaspoon salt
2 teaspoons Worcestershire sauce
2 teaspoons Dijon mustard
1 tablespoon freshly squeezed lemon juice
3 tablespoons chopped fresh parsley
1 tablespoon canola oil or cooking spray
4 whole wheat hamburger buns (optional)
• Combine all the ingredients, except the canola oil and buns, in a bowl and mix until well blended. If the mixture is too pasty or sticky, add up to 1 tablespoon of water. The consistency should be softer than a burger made with ground beef, but firm enough to hold its shape.
• Divide the turkey mixture into four portions, form each portion into a patty, and place on a large plate.
• If panfrying, heat the canola oil in a large skillet over medium heat. Add the burgers to the skillet and cook for 6 minutes, or until the underside is dark brown. Flip and cook on the second side for about 6 minutes, or until the center of the burgers is completely opaque and cooked through.
• If grilling, before preheating the grill, position a piece of foil over the grill rack and poke holes in it. (This will prevent the burgers from sticking to the grill and falling apart.) Just before cooking the burgers, generously spray the foil with cooking spray. Cook as in step 3.
• Serve with the buns, if desired.
1 turkey burger on a whole wheat bun: Calories: 380 cals; Protein: 32 g; Carbohydrates: 34 g; Fat: 14 g; Fiber: 6 g; Sodium: 512 mg; Vitamin C: 18 mg; Vitamin K: 48 mcg; B6: 0.5 mg; B12: 1.5 mcg; Niacin: 11 mg; Riboflavin: 0.3 mg; Copper: 0.2 mg; Iron: 4 mg; Phosphorus: 302 mg; Selenium: 27 mcg; Zinc: 3 mg; 2 CARBS