Serving Size: Serves 4 | Prep time: 10min | Cook Time: 20min
These healthy turkey burgers will turn your weekend dinner into an eye-healthy feast!
Ground turkey is a low-fat, lean meat that is also high in zinc—an important mineral for your eye health. And orange peppers, green onions and cooked spinach are some of the best natural food sources of lutein and zeaxanthin. These nutrients are incredibly important to ensure your eyes are healthy and functioning optimally.
The human body is unable to make lutein and zeaxanthin, and it must get these antioxidants from foods like orange peppers, green leafy vegetables or supplementation. The average person doesn’t consume enough of the recommended amounts which ranges from 6-20 mg per day. Which leads to an interesting fact about spinach. Check out how much extra lutein nutrients you get when eating cooked spinach vs. raw spinach!
- 1 Cup cooked spinach = 20.4 mg of lutein
- 1 Cup raw spinach = 3.7 mg of lutein
Now that you know some of the baseline facts about the importance of eye-healthy meats and vegetables, we can get to the burger recipe you’ve been waiting for…
- 1 Pound ground turkey, organic, extra-lean
- 1 Large egg, cage-free, organic
- 1/2 Cup green onion, chopped
- 1/4 Cup whole wheat bread crumbs or oat bran
- 1/4 Cup chopped flat-leaf parsley
- Salt and pepper (to taste)
- 4 Whole-wheat burger buns
- 3 Tbsp Dijon mustard
- 3 Cups Organic spinach (Cooked Spinach is Recommended)
- 2 Orange peppers
- 2 Yellow onions (Caramelized Onions – optional)
- Olive oil
Mix all ingredients for the burgers. Shape into four patties. Place each patty on a square of parchment paper, and set aside in the refrigerator to chill.
Heat the Oven:
- Arrange a rack in the middle of the oven and heat to 375° F.
Prepare Toppings & Cook the Burgers:
- Prepare caramelized onions ahead of time: Cook thinly sliced yellow onions over low heat in olive oil for about 20 minutes, or until very tender. Season with salt and pepper.
- Slice orange pepper into wedges. (You can sautê the peppers in the iron skillet with caramelized onions or leave them raw.)
- Heat the oil in a large cast iron skillet over medium-high heat until shimmering. Add the burgers and cook undisturbed until a golden-brown crust forms on the bottoms, about 3 minutes. Flip the burgers with a flat spatula. Transfer the pan to the oven and bake until the burgers reach an internal temperature of 160°F, 5 to 7 minutes more. Once burgers are cooked, let rest for 5 minutes.
Assemble the Burgers:
- Spread the dijon mustard on both sides of the buns. Add sliced pepper wedges. Layer the patty next. Top with leaf lettuce and caramelized onions if desired.
- Enjoy with coleslaw enriched with kale.