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Nutrition and Fitness

Mediterranean Turkey Burger

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Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.

Prep time: 25 minutes, including cook time

Ingredients:

  • 1 lb. ground turkey
  • 1 tbsp. Greek seasoning
  • ¼ c. water
  • 1 tbsp. canola oil

Directions:

  1. Mix Greek seasoning with water and add to ground turkey; mix with hands until all water is absorbed (meat will be very soft and may be a little sticky).
  2. Shape into 4 patties and place on waxed paper.
  3. Heat oil in nonstick fry pan until hot; add turkey burgers and cook about 4 minutes on each side until golden brown. Reduce heat, partially cover pan and continue to cook another 6-7 minutes until thickest part of burger reaches 160º F (71º C) on a meat thermometer.

Makes: 4 burgers

Serving size: 1 burger

Nutritional analysis (per serving):
173 calories
24 g protein
8.5 g fat
1 g sat. fat
61 mg cholesterol
374 mg sodium
20 mg calcium
2 mg iron
6 mcg folic acid

Note: Analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This is an excellent source of protein and niacin, which are important during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD, and Tracy Chivari MS, RD, CDN

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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