Smoked Turkey and Onion Burgers With Sharp Cheddar

by in Robin's Healthy Take, January 23, 2013

smoky turkey burgers
I always have a bottle of liquid smoke in my refrigerator. Why? Hickory or mesquite, both are amazing and add tremendous flavor in one small shot (like 1 teaspoon). I like the simple ingredient list: water, natural smoke flavor (mesquite or hickory), vinegar, molasses and caramel color. The hickory has a little added salt, but just 10 mg of sodium per teaspoon. These are all-natural ingredients that truly catapult a meal without changing good nutritional numbers (many times, a smoky, BBQ flavor means lots of added salt). Check out how I use liquid smoke to jazz up these burgers. Enjoy these tonight and then experiment by adding liquid smoke to your favorite chicken, beef, pork and shellfish recipes.

Smoked Turkey and Onion Burgers With Sharp Cheddar

20 ounces ground turkey breast
1/2 cup finely diced white onion
2 teaspoons liquid smoke, mesquite or hickory
Salt and freshly ground black pepper
Cooking spray
4 ounces sliced or shredded sharp cheddar cheese
4 whole wheat hamburger buns
4 Romaine lettuce leaves

In a large bowl, combine the turkey, onion, liquid smoke and salt and black pepper to taste. Mix well and shape the mixture into 4 burgers, each about 1-inch thick.
Spray a stove-top grill pan or griddle with cooking spray and preheat to medium-high. Add the burgers to the hot pan and cook 3-5 minutes per side, until cooked through. Add the cheese and cook 30 seconds, until the cheese melts.
Serve the burgers on the buns and top with lettuce.

Serves 4
Nutrition Info Per Serving
Calories: 364
Total Fat: 14 grams
Saturated Fat: 6 grams
Total Carbohydrate: 24 grams
Sugars: 5 grams
Protein: 38 grams
Sodium: 454 milligrams
Cholesterol: 75 milligrams
Fiber: 4 grams

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