Recipes

Turkey Burgers + Zucchini Chips + Black Bean Dip

May 29, 2015

It’s Sunday evening, which means there’s some very important HBO watching planned for the Abbey sisters. For those of you who have yet to dive into the maddening and gruesome world of Game of Thrones, please know that it’s totally a healthy thing to be obsessed with a show that only makes you feel anxious, confused, frightened, and just mind-blown. Like, the happiness vibes are minimal, but the adrenaline is there.

So on Sundays, the anticipation builds ALL day as we wait patiently (ha. ha. jk. who are we kidding) for the episode to launch online so the two of us can crowd around Allison’s laptop, the laptop with the biggest screen out of the two of ours, but has one blown-out speaker, to watch Game of Thrones.

Turkey Burger

Now, two Abbey sisters who are restless don’t like to spend these Sundays sitting on the couch twiddling their thumbs watching the clock tick away the hours because that’s crazy, of course (and weird?). So we decide to channel that energy in the kitchen and make something delicious to accompany our Game of Thrones viewing.

Where are all of our burger lovers at? We haven’t quite made burgers a staple in our kitchen and that might be because we love the taste of burgers hot off the grill, and sadly, a grill doesn’t have a convenient place in our little apartment. But, we are big fans of turkey burgers and have enjoyed experimenting with add-ins to create something new and flavorful that makes us forget we’re not getting that smoky, charcoal taste.

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WHY EAT THAT: Turkey

Lean ground turkey provides our bodies with a good source of protein. Protein acts as building blocks for our bones, muscles, skin, and blood. Turkey also contains Vitamin B12 which helps our bodies make red blood cells, and helps our nerves to function properly. We also look for ground turkey that is lean and low in fat when at the grocery store as we know that it will be low in unhealthy saturated fat and cholesterol. At our local Sprouts, we purchase the 99% Lean Ground Turkey Breast.

We had a can of sundried tomatoes, and knowing that our turkey burgers can often times be dry, we thought the oil within the sundried tomatoes would help to not only provide flavor, but would make our patties juicy, as well.

Mashing together and baking turkey burgers is really a one-person job which leaves the other restless Abbey sister to potentially resort to twiddling-thumb-mode which we did not want. To combat crazy-TV-watcher-syndrome, we decided to not only make a side of zucchini chips, but to also create a black bean dip. We also don’t find ourselves having enough opportunities to use our hand-me-down food processor, so this dip was quite fun.

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WHY EAT THAT: Black Beans

Black beans provide loads of nutrients per calorie that help to reduce our risks for diseases like heart disease. They are a good source of plant protein, and are packed with folate, potassium, and dietary fiber. We incorporate beans in our dishes to help us get the daily fiber we need, which can help with weight management. Black beans can be purchased dry, canned, or frozen.

The Abbey sisters are pleased to announce that their Sunday dinner turned out wonderfully, and was ready just in time to enjoy while the Game of Thrones episode was loading.

The burgers that we topped ourselves as our burger fixings are a little different: Allison doesn’t like mustard or too much cabbage, and Ashley loves mustard and mashed avocado slices with a sprinkle of cayenne.

We used whole wheat buns that we toasted on the stove which you can also toast in the oven or, hey, if you want to save time, use your toaster! If the bread smashes a bit getting in there, who cares?! The burger is for you and your tummy!

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The zucchini chips turned out nice with a little crunch, and perfecting the time and temperature of your oven when making your own veggies chips/fries may take a little time, so don’t get discouraged. We had a mixture of “WOW, these are great!” and “Oh. Uh. That’s a black piece of burnt…think I’ll notice if I put enough black bean dip on it?” And yes, you can still notice.

TO MAKE:
Turkey Burgers
1 package (1 lb) ground turkey burger
1/4 cup sundried tomatoes
1 egg
2 gloves garlic, minced
1/2 tsp pepper
1 tsp Italian herbs (blend of rosemary, thyme, and oregano)
2 whole wheat burger buns

1. Preheat oven to 350 degrees and spray a baking dish with non-stick cooking spray.
2. Mix ground turkey, sundried tomatoes, egg, garlic, pepper, and Italian herbs in a bowl.
3. Form turkey mixture into 4 large patties or 6 smaller patties; arrange in the baking dish.
4. Bake the burgers till the turkey burgers are no longer pink in the middle and the juices run clear; this may take about 30 minutes.
5. Turn the oven to broil and separate the tops and bottoms of the burger buns and place on a baking sheet.
6. Place the sheet under the broiler and broil until the buns are toasted, about 3-4 minutes. You may also toast the buns in your toaster!
7. Enjoy! Assemble your burger to your liking. We used: cabbage, romaine lettuce, avocado, mustard, red onions, and tomatoes.
8. Save the turkey burgers that were not eaten in an airtight container and store in the fridge.

TO MAKE:
Zucchini Chips
2 zucchinis
2-3 tbsp olive oil

1. Preheat oven to 350, if you are making these with the burgers, your oven temperature will work for both dishes.
2. Spray two baking sheets with non-stick spray or place parchment paper on top.
3. Slice zucchini as thin as humanly possible with your knife — being careful of your fingers!
4. Place the slices on the baking sheet, making sure they don’t overlap; drizzle them with olive oil (you can decide to brush them with olive oil, as well).
5. Bake for 30-40 minutes, or until they start to brown and crisp. Keep your eye on them as they can get burnt quickly!
6. Allow them to cool before serving.

TO MAKE:
Black Bean Dip
1 can black beans
Juice of 1/2 lime
1/4 tsp pepper
1/4 tsp sea salt
1/2 tsp ground cumin
Cayenne pepper to your liking
1/4-1 cup water

1. Place all ingredients except water into the food processor and process until smooth.
2. With processor on, add water in a slow stream to thin out dip until desired consistency is reached. You may not need all of the water.
3. Scrape into an airtight container and refrigerate until chilled.
4. Enjoy! Serve it with your zucchini chips and burger, or later with pita bread, chips, crackers, etc.

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[Resources]
1. Turkey \ Chartwells
2. Protein Foods \ USDA MyPlate
3. Why Turkey? \ Women in Transition
4. Beans and Peas are Unique Foods \ USDA MyPlate
5. All About Beans \ North Dakota State University
6. Jimenez-Colmenero F, Carballo J, Cofrades S. Healthier meat and meat products: their role as functional foods. Meat Science. Vol 59(1), Sept 2001, 5-13.
7. Geil P B, Anderson J W. Nutrition and health implications of dry beans: a review. Journal of the American College of Nutrition. Vol 13(6), 1994, 549-558.

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