Quick-and-Easy Turkey Burgers

"My daughters were very athletically inclined during their teenage years and were interested in low-fat alternatives to their favorite foods. The first time I made turkey burgers, they tasted bland and uninteresting. Teriyaki sauce and onions added just the right pizazz, and we made this quick meal a weekly habit." --CL Reader

Yield: 4 servings

Ingredients

• 1  pound  ground turkey breast
• 2  teaspoons  garlic powder
• 1  teaspoon  Cajun seasoning
• 1/4  teaspoon  black pepper
• 3  tablespoons  light teriyaki sauce
• 1  tablespoon  water
• Cooking spray
• 1  large onion, cut into (1/4-inch-thick) slices (about 2 cups)
• 1  teaspoon  olive oil
• 4  (1 1/2-ounce) hamburger buns
• 8  (1/4-inch-thick) slices tomato
• 4  curly leaf lettuce leaves

Preparation

Combine the first 4 ingredients in a large bowl. Divide the turkey mixture into 4 equal portions, shaping each portion into a 1/2-inch-thick patty. Combine the teriyaki sauce and water in a small bowl.

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add the onion slices; cover and cook 10 minutes or until onion is golden brown, stirring frequently. Stir in 1 tablespoon teriyaki mixture. Remove onion from pan, and keep warm. Add olive oil to pan. Add patties, and cook 5 minutes over medium heat. Add 3 tablespoons teriyaki mixture to pan. Carefully turn patties over, and cook for 3 minutes or until golden. Place 1 patty on bottom half of each bun, and top each patty with 1/4 cup onion, 2 tomato slices, and 1 lettuce leaf. Top with remaining bun halves.

Note: You can freeze any uncooked turkey patties for up to 1 month. To freeze, separate the patties with wax paper; place them in a heavy-duty zip-top plastic bag, remove excess air, seal, and freeze. Thaw in the refrigerator.

Nutritional Information

Calories:

278 (15% from fat)

Fat:

4.7g (sat 1.2g,mono 1.3g,poly 1.4g)

Protein:

30g

Carbohydrate:

28.9g

Fiber:

2.4g

Cholesterol:

60mg

Iron:

2.1mg

Sodium:

949mg

Calcium:

73mg