Turkey and courgette burgers

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Turkey and courgette burgers

A zesty alternative to a beef burger

45 minutes

Serves 6

Sidonie Sakula-Barry

Recipe by: Sidonie Sakula-Barry | WCRF Health Information Manager

I discovered this recipe when needing to use up courgettes and now I can’t get enough of it. Using lean turkey mince is a great, healthier alternative to red meat – and the lemon zest and juice add a freshness to a usually heavy BBQ meal.

Sidonie Sakula-Barry

Recipe by: Sidonie Sakula-Barry | WCRF Health Information Manager

I discovered this recipe when needing to use up courgettes and now I can’t get enough of it. Using lean turkey mince is a great, healthier alternative to red meat – and the lemon zest and juice add a freshness to a usually heavy BBQ meal.

Ingredients

  • 500g turkey mince (2% fat)
  • 2 medium-sized courgettes, coarsely grated
  • 1 lemon, juice and zest
  • 1 garlic clove, finely diced
  • Handful of fresh mint, chopped
  • ½ teaspoon ground cumin
  • Freshly ground black pepper

CALORIES: 114

FAT: 1.4g

5 A DAY: 1

SALT: <0.01g

SUGAR: 1.4g

Method

  1. Put the grated courgette into a sieve and push down, getting rid of any excess water.
  2. Combine all the ingredients in a bowl. Season with freshly ground black pepper.
  3. Using wet hands to prevent the mixture from sticking to your hands, divide the turkey mixture into six even balls and shape into burgers. Alternatively, you can make long koftas or meatballs, but patties will hold together better on a BBQ. Set aside in the fridge for at least 20 minutes.
  4. If using a BBQ, prepare your BBQ. If using a grill, turn on the grill to a high setting and prepare a baking tray to put under the grill.
  5. Once ready, cook the turkey burgers on the BBQ or under the grill for around 15 minutes, or until cooked through but not burnt, turning over once. Serve immediately.

Serve the burgers in a wholemeal bun with yoghurt mixed with chopped mint


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