Mediterranean Turkey Burger

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Parents

Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.

Prep time: 25 minutes, including cook time

Ingredients:

  • 1 lb. ground turkey
  • 1 tbsp. Greek seasoning
  • 1/4 c. water
  • 1 tbsp. canola oil

Directions:

  1. Mix Greek seasoning with water and add to ground turkey; mix with hands until all water is absorbed (meat will be very soft and may be a little sticky).
  2. Shape into 4 patties and place on waxed paper.
  3. Heat oil in nonstick fry pan until hot; add turkey burgers and cook about 4 minutes on each side until golden brown. Reduce heat, partially cover pan and continue to cook another 6-7 minutes until thickest part of burger reaches 160º F (71º C) on a meat thermometer.

Makes: 4 burgers

Serving size: 1 burger

Nutritional analysis (per serving):
173 calories
24 g protein
8.5 g fat
1 g sat. fat
61 mg cholesterol
374 mg sodium
20 mg calcium
2 mg iron
6 mcg folic acid

Note: Analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This is an excellent source of protein and niacin, which are important during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD, and Tracy Chivari MS, RD, CDN



Related Resources

Web SiteAllrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.
Web SiteAmerican Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.
Web SiteFood Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.
Web SiteWomen, Infants, and Children (WIC) The Special Supplemental Nutrition Program for Women, Infants, and Children - better known as the WIC Program - serves to safeguard the health of low-income women, infants, & children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care.
Web SiteMyPlate for Moms MyPlate for Moms tailors the USDA's food guide to suit the individual needs of pregnant and nursing women.


Related Articles

Eating During Pregnancy To eat well during pregnancy, your extra calories should come from nutritious foods that contribute to your baby's growth and development.
Breastfeeding FAQs: Your Eating and Drinking Habits Here are answers to some common questions about what breastfeeding mothers should and shouldn't eat and drink.




Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2012 The Nemours Foundation/KidsHealth. All rights reserved.



 

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