This healthy turkey burger recipe makes an easy and tasty meal, and will make 8 patties. Freeze however many you don't want and you have some meal-prep frozen burger patties ready for another meal another time! This recipe is served with some sweet potato chunks, spinach and avocado to make a filling dinner. Turkey mince is a healthier alternative to beef mince as it has lower fat content (saturated fat) than beef mince, and a good alternative for cutting down on red meat consumption. This recipe asks for brown wholemeal rolls for the burger, and I do encourage this, because wholemeal flour contains more fibre than white flour. Wholemeal bread also contains more vitamins and minerals than many white breads.
Making the patties in advance and freezing them is recommended as they will keep their shape better.
Ingredients:
500g Turkey mince (lower fat% mince is better if there is an option)
2-4 wholemeal rolls (depending how many patties you will want. Best to have 1 or 2 patties per person)
1 white onion
1 egg
2 tbsp sticky BBQ sauce
Spinach
1 avocado
500g sweet potato
Seasoning for the sweet potato such as roasting potatoes seasoning, or you can just use salt and pepper
Method:
Heat the oven at 180 degrees. Line a baking tray with grease proof paper.
Chop the sweet potatoes into chunks and add to the baking tray.
Drizzle over some olive oil to cover and generously season them with your preferred seasoning option.
Place in the oven for 30-40 minutes or until crisp.
Meanwhile, dice the white onion.
Heat a pan with some olive oil, then fry the onions for 5 minutes until softened.
Once softened, remove from the heat to let them cool.
Crack the egg into a bowl and whisk.
Place the turkey mince into a mixing bowl, then add the egg and the onions and mix well with your hands.
Add the BBQ sauce, 1 tbsp of olive oil and some salt and pepper seasoning to the mixture and mix well.
Shape the mince mixture into 8 patties. Roughly 1 patty is made up of 2 tbsp of the mince mixture.
Drizzle some oil on a pan and fry the patties on low-medium heat. Cook each side for about 4-5 minutes each side. You can also grill them. If you have made the patties in advance and froze them, then it may be better to cook the frozen patties in the oven at 180 degrees and cook for 15-20 minutes, turning them half way, or grill them.
Whilst cooking you can mash the avocado, season if you want. Add a handful of spinach to your plate. One the burgers and sweet potatoes are cooked, plate up and build the burger, then eat and enjoy!
If you are looking for an easier option for roasting and cooking potatoes, then I highly recommend getting a Ninja multicooker or any other air fryer options. It takes only 20 minutes to cook roasted potatoes, more than half the time it takes in an oven, and they turn out nice and crunchy.
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