Thai Turkey Burgers with Crispy Kale

Dairy Free
Very Healthy
Health score
60%
Thai Turkey Burgers with Crispy Kale
45 min.
4
310kcal

Suggestions

Ingredients

  • lb pd of ground turkey 
  •  eggs lightly beaten
  • tablespoons cilantro leaves fresh finely chopped
  • 0.5 inch ginger fresh grated peeled
  •  garlic clove crushed
  • 4.5 cups kale 
  •  lemon zest finely grated
  •  lemon grass finely chopped
  • tablespoon olive oil 
  • 0.5  to 5 chilies red seeded finely chopped
  •  spring onion finely chopped
  • servings salt and pepper black
  •  hamburger buns whole-wheat warmed

Equipment

  • bowl
  • baking sheet
  • oven
  • broiler

Directions

  1. To make the crispy kale, put the kale into a large bowl and toss with the lemon zest, olive oil, and a little sea salt. Arrange in a single layer on 1 or 2 baking sheets.
  2. Place in a preheated oven, at 400°F, for 15–20 minutes, turning halfway through cooking time, until crunchy and crisp.
  3. Sprinkle with a little more salt or some sesame seeds, if desired.
  4. Meanwhile, put the turkey into a large bowl with the onions, ginger, garlic, lemongrass, chile, and cilantro.
  5. Mix well, then season to taste and stir in the egg.
  6. Use your hands to shape the mixture into 4 large balls, then press them firmly into patty shapes.
  7. Place under a preheated hot broiler and cook for 5 minutes on each side, or until golden and cooked through.
  8. Serve in warm whole-wheat buns with crispy kale on the side.
  9. Eat Yourself Happy by Gill Paul, Hamlyn 2013, Photo Will Heap.

Nutrition Facts

Calories310kcal
Protein42.31%
Fat28.02%
Carbs29.67%

Properties

Glycemic Index
46.5
Glycemic Load
0.48
Inflammation Score
-10
Nutrition Score
28.922608603602%

Flavonoids

Isorhamnetin
5.58mg
Kaempferol
11.22mg
Myricetin
0.01mg
Quercetin
6.74mg

Nutrients percent of daily need

Calories:310.19kcal
15.51%
Fat:9.88g
15.2%
Saturated Fat:2.06g
12.86%
Carbohydrates:23.54g
7.85%
Net Carbohydrates:20.26g
7.37%
Sugar:3.71g
4.12%
Cholesterol:103.29mg
34.43%
Sodium:488.86mg
21.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.56g
67.12%
Vitamin K:121.93µg
116.13%
Vitamin B3:13.47mg
67.37%
Selenium:43.19µg
61.71%
Vitamin B6:1.12mg
55.85%
Vitamin A:2635.47IU
52.71%
Vitamin C:34.7mg
42.07%
Manganese:0.73mg
36.66%
Phosphorus:356.93mg
35.69%
Vitamin B2:0.41mg
24.09%
Folate:89.19µg
22.3%
Vitamin B1:0.32mg
21.6%
Iron:3.61mg
20.08%
Zinc:2.81mg
18.72%
Magnesium:67.09mg
16.77%
Potassium:574.35mg
16.41%
Vitamin B5:1.44mg
14.43%
Fiber:3.27g
13.09%
Calcium:126.36mg
12.64%
Vitamin B12:0.68µg
11.35%
Copper:0.21mg
10.51%
Vitamin E:1mg
6.68%
Vitamin D:0.67µg
4.49%
Source:Epicurious