Asian Turkey Burgers

Health score
9%
Asian Turkey Burgers
93 min.
6
206kcal

Suggestions

Ingredients

  • 0.3 cup bulgur wheat 
  • teaspoon sriracha 
  • tablespoons cilantro leaves whole chopped
  • 0.3  cucumber seedless sliced
  • clove garlic grated
  • teaspoon ginger grated
  • tablespoons hoisin sauce 
  • servings kosher salt and pepper black freshly ground
  • 12 ounces pd of ground turkey lean
  • 0.3 cup yogurt plain low-fat
  • 0.3 small onion red thinly sliced
  • 0.3 cup rice wine vinegar 
  •  scallions chopped
  • teaspoon sugar 
  • teaspoons vegetable oil 
  • 0.5 cup water boiling
  •  hamburger rolls whole wheat

Equipment

  • bowl
  • frying pan
  • whisk
  • plastic wrap

Directions

  1. Put the bulgur in a medium bowl and add the boiling water. Cover with plastic wrap and let stand until the bulgur is tender, 45 minutes to 1 hour.
  2. Meanwhile, in a medium bowl whisk the vinegar and sugar with a generous seasoning of salt and pepper until dissolved.
  3. Add the cucumber and onion, toss well and set aside to marinate for about 30 minutes.
  4. In a separate small bowl combine the yogurt and chili garlic sauce. Season with salt and pepper and set aside.
  5. Drain the bulgur and put into a large bowl.
  6. Add the turkey, hoisin, scallions, ginger, garlic and chopped cilantro and mix until just combined. Form into 4 equal sized patties.
  7. Heat a large nonstick skillet over medium heat until very hot. Lightly brush both sides of each patty with oil and place in the skillet. Cook, turning once, until just cooked through, 3 to 4 minutes per side.
  8. Drain the pickled vegetables and toss with the whole cilantro.
  9. Spread some spicy yogurt sauce on the top and bottom of each bun and top with a burger patty and some pickles.

Nutrition Facts

Calories206kcal
Protein34.43%
Fat21%
Carbs44.57%

Properties

Glycemic Index
55.85
Glycemic Load
2.27
Inflammation Score
-4
Nutrition Score
12.303478344627%

Flavonoids

Isorhamnetin
0.23mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:205.51kcal
10.28%
Fat:4.86g
7.48%
Saturated Fat:1.08g
6.74%
Carbohydrates:23.21g
7.74%
Net Carbohydrates:20.53g
7.46%
Sugar:5.4g
6%
Cholesterol:31.96mg
10.65%
Sodium:304.28mg
13.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.93g
35.86%
Vitamin B3:7.26mg
36.32%
Selenium:22.86µg
32.66%
Vitamin B6:0.56mg
28.1%
Manganese:0.55mg
27.51%
Phosphorus:206.87mg
20.69%
Vitamin K:14.78µg
14.08%
Vitamin B1:0.2mg
13.42%
Vitamin B2:0.2mg
11.91%
Folate:46.22µg
11.55%
Magnesium:45.89mg
11.47%
Iron:1.96mg
10.87%
Fiber:2.68g
10.72%
Zinc:1.59mg
10.62%
Potassium:311.16mg
8.89%
Vitamin B5:0.82mg
8.18%
Copper:0.14mg
7.17%
Calcium:61.29mg
6.13%
Vitamin B12:0.35µg
5.82%
Vitamin C:1.75mg
2.12%
Vitamin A:82.91IU
1.66%
Vitamin E:0.24mg
1.58%
Vitamin D:0.23µg
1.51%