turkey burgers with caper aioli

turkey burgers with caper aioli | a nutritionist eats

I’m not normally a turkey burger person. But this one, served with a bright aioli, is good. And it’s healthy. And it’s still January, so everyone wants “light/lean/skinny/healthy/paleo” recipes. So here we are. First a salad and now a turkey burger. Could I be anymore predictable? Sigh.

How did I – the self-proclaimed non-turkey burger fan – make a turkey burger? Well, towards the end of 2013, I bought three calendars. One was a standard daily calendar so I don’t forget important things, the second was the One-Sentence Journal (which I’m loving!) and the third was a Cooking Light Recipe Calendar that I keep at work so I can be surrounded by food inspiration everywhere I go!

So far, and we’re only a few weeks into 2014, I’ve made two recipes from the calendar, one of which inspired this burger. I must say, it’s been really fun to have a reminder to try out new recipes on a daily basis. And now I’ve made chicken and turkey burgers twice in a matter of weeks. WHAT?!

turkey burgers with caper aioli | a nutritionist eats

When I started thinking about this turkey burger, I knew I wanted it healthy (light), so I kept the ingredients simple and used shallots and capers to pack the burger with flavor without adding many calories. The aioli is the perfect topping, and in my opinion, necessary for a “lean” burger. Bonus: when you use light mayonnaise – it barely adds any calories!

Another bonus? These turkey burgers have great nutrition stats: 260 calories, 15 grams fat, 3.8 grams carbohydrates and 28 grams protein. (Nutrition stats are for one turkey burger + aioli.)

Serve on a bun with lettuce and tomato or use a bibb lettuce leaf instead of the bun for a gluten-free/paleo/low-carb meal.

Turkey Burger with Caper Aioli

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 10 minutes

Keywords: grill entree turkey

 

Ingredients (4 servings)

    For the Aioli

    • 4 Tbsp light mayonnaise
    • 2 Tbsp lemon juice
    • 1 Tbsp capers, chopped
    • 1 clove crushed garlic
    • 2 Tbsp chopped parsley
    • salt & pepper

    For the Burgers

    • 20 oz lean (93%) ground turkey
    • 1/4 cup chopped shallot (about 1 small shallot)
    • 2 cloves garlic, minced
    • 1 Tbsp capers, chopped
    • salt & pepper
    • optional: hamburger buns, lettuce, tomato

    Instructions

    For the Aioli

    Combine all ingredients in small bowl.

    Refrigerate for at least 30 minutes.

    For the Burgers

    Combine all ingredients and mix until just combined.

    Form into four burgers.

    Heat grill or pan over medium heat.

    Cook for about five minutes per side, or until cooked through.

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    these are a few of my favorite things… (giveaway!)

    …quite literally. And I’m sharing all of them with one of you!

    soundofmusic

    Blame it on a number of things (holiday pandora channel, #givingtuesday, and all of the menorahs and christmas trees I’ve seen in the past few days) but it doesn’t really matter. I want to share some of my favorite things with you, and I’m the boss around here so I get to decide! Thank you SO much for reading – I appreciate each and every one of you!

    Listed below are 10 of my favorite foods – and nail polish, random I know, along with anything else I decide to include – that I’m sending the lucky winner! Happy Holidays.

    giveaway

    1. maldon sea salt flakes  | 2. choice organic moroccan mint green tea | 3. earth balance coconut & peanut spread | 4. tera’s whey protein powder | 5. flapjacked protein pancakes | 6. hail merry blonde macaroons | 7. keen-wah decadence chocolate chia bar | 8. intellegentsia el gallo organic breakfast blend | 9. nuts about chocolate & raspberry trex mix** | 10.  essie nail polish

    **I searched for the trex mix to find a description and came across an old post of mine from 2010…which also references The Sound of Music. #obsessed? By the way, are you watching the live version with Carrie Underwood on Thursday? I drive by the set every day (it’s outside!) but I just don’t know if I can stray from the original…  [edited to add: I was wrong on the location, it's being filmed in NY!]

    Ok,yeah,I’m totally watching it.

    a Rafflecopter giveaway

    daily eats: 11.11.13

    Hello, hello! How is everyone? In shock that its mid-November like me? Good because I’m in major denial. I’m back for a daily eats post, not with any theme…just a healthy day of food. :)

    coffee: totally deserves its own food group, no? I had mine with 1/2 & 1/2. I tried to switch back to coconut creamer (to reduce the dairy in my life) but I just can’t. Coffee is one of life’s simple pleasures and I love it so much more with 1/2 & 1/2. So that’s what I drink it with.

    Today I got up early (well, the same time I would get up to go to the gym) and instead of working out, I got ready and went to Starbucks instead. It saves me time on the commute and gives me an opportunity to write, work on the blog and create other content, it’s such a nice way to start the day.

    breakfast: protein pancakes + maple syrup + creamy nutzo. This was the first time trying the banana hazelnut flavor of flapjacked protein pancakes - SO good.

    lunch: chicken shawarma + greek salad (lettuce + cucumber + tomato +  feta + olives + olive oil + red wine vinegar + oregano). The shawarma recipe, though slightly involved, didn’t take too much time and was delicious. I would recommend it!

    Normally I get really snacky in the afternoon, but I spent the afternoon at the doctors office so I wasn’t able to think too much about food. I did however have a smoothie prepared and ready to go. :)

    snack: smoothie (vanilla tera’s whey + 1/2 banana + 1 cup frozen berries + 1 cup almond coconut milk) 

    workout: now that I’m no longer training for my half marathon, I’ve pretty much stopped running. I think I’ll get back into it, but I’ve been looking forward to mixing it up again. I was still sore from two rounds of the 7-Minute Workout on Saturday (a good indication I need more lunges, squats and triceps dips in my life) so I kept it easy with 25 minutes elliptical + 25 minutes incline walking on the treadmill.

    dinner: per usual, I changed our dinner schedule this week. It never fails! Steak + veggies was on the menu, but we ended up with Chipotle. I had a chicken salad + fajita veggies + salsa + greek yogurt (for sour cream) with some chips + guacamole.

    dessert: two dark chocolate peanut butter cups

    approximate nutrition stats: 1,750 calories, 82 grams fat (41%), 135 grams carbohydrates (30%), 28 grams fiber, 70 grams sugar, 130 grams protein (29%)

    Thinking about those in the Philippines affected by Typhoon Haiyan – the destruction is heartwrenching. Give something if you can, they need it. 

    lentil, beet & goat cheese salad

    I’ve been making great little “bento box” lunches lately. It’s worth mentioning that I don’t have a real bento box. It’s a gladware plastic container.

    But it serves the same purpose and I’m kind of obsessed with these lunches. The biggest portion is reserved for vegetables – usually grape tomatoes, carrots and cucumbers or green beans; the small portion is for seaweed salad (I know, such a random Costco purchase); and the medium is for a lentil salad. And then I’ll add a chicken sausage or hard-boiled eggs on the side. Sometimes I keep it simple and toss the lentils with green onions, an easy dressing and some quinoa. And sometimes things get a little fancier.

    Like beets, goat cheese and shallots fancier. I can’t take the credit for the idea, it came from a cafe near my office (clementine) but it is a delicious mix of slightly sweet + savory. In this particular lentil salad, beets are diced as finely as possible and tossed with lentils, shallots, goat cheese and a mustardy vinaigrette.

    Side note: lentils are my favorite bean of all time. Please say you love them as much as I do!

    This salad makes the perfect side dish (and could totally work as a main salad too) for lunches or dinners and if you buy pre-cooked lentils and beets, it comes together quickly! Because I tend to make rather involved packed lunches, I usually take any shortcuts I can get. I hope you enjoy this salad as much as we have!

    Lentil, Beet & Goat Cheese Salad

    by Emily Dingmann

    Prep Time: 15 minutes

    Keywords: salad side gluten-free high fiber high protein kosher vegetarian beans cheese fall

     

    Ingredients (4-6 servings)

    • 1 medium shallot, thinly sliced
    • 1/4 cup apple cider vinegar
    • 1/4 cup olive oil
    • 1 Tbsp dijon mustard
    • salt & pepper
    • 16 oz (about 3 cups) cooked lentils
    • 8 oz (about 1 1/2 cups) beets, diced as small as possible
    • 4 oz goat cheese
    • optional: sliced green onion for garnish

    Instructions

    Soak sliced shallots in cold water for at least 10 minutes. (To make them a little less potent.)

    Whisk together apple cider vinegar, olive oil, mustard and salt & pepper. Toss with salad.

    Toss together with remaining ingredients.

    Top with crumbled goat cheese and garnish with green onion.

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