Low Fat Turkey Burgers
Submitted by happyzhangbo
Low-fat turkey burgers with couscous, warm spice blend of curry, cumin, allspice, and ginger, plus sauteed red pepper for moisture. A globally-spiced lean burger on whole-wheat buns.
YIELD
4 servingsPREP
10 minCOOK
10 minREADY
45 minThese turkey burgers lean into warm, global spices instead of the usual salt-and-pepper approach. Curry powder, cumin, allspice, and ginger build a Moroccan-Moorish flavor profile that’s more interesting than the average lean burger, and paprika plus a pinch of cayenne add gentle background heat.
Couscous (soaked until tender, then mixed into the meat) is the secret weapon for keeping lean ground turkey from turning dry. The couscous absorbs moisture during cooking and releases it back, keeping the burger juicy. It also bulks out the patty so you use less meat without making the burger feel small.
Blooming the spices with sauteed red bell pepper is non-negotiable. Cooking curry powder and cumin briefly in hot oil wakes up their essential oils. Skip that step and the spices taste raw and powdery inside the cooked burger.
Mix the cooled bell pepper mixture with the turkey and soaked couscous thoroughly but lightly. Overmixed turkey turns tough. Shape into ¾-inch patties, then grill or broil until fully cooked and no pink remains, about 5 minutes per side.
Pro Tips
- Cool the sauteed spices completely before mixing with raw turkey. Warm spices start cooking the meat unevenly.
- Hydrate the couscous fully (20 to 30 minutes) before mixing. Under-hydrated couscous absorbs moisture from the meat and dries the burger out.
- Oil the grill grate or broiler pan well. Lean turkey sticks easily without enough lubrication.
- Aim for 165°F (74°C) internal temperature for food safety.
Variations
- Serve with a cooling tzatziki or yogurt-cucumber sauce to balance the warm spices.
- Swap curry powder for garam masala or ras el hanout for a different spice lean.
- Add minced fresh cilantro or mint to the mixture for an herbal lift.
Ingredients
Directions
Combine couscous and water in a small bowl; let stand for 20 to 30 minutes, or until the couscous is tender and the water is absorbed.
Meanwhile, heat oil in a small nonstick skillet over low heat.
Add bell pepper, garlic, thyme, curry powder, cumin, allspice, ginger, salt, pepper, paprika and cayenne.
Cook, stirring, until the bell pepper is slightly softened, 1 to 2 minutes.
Let cool.
Prepare a grill or preheat the broiler.
Combine turkey, the couscous and the bell-pepper mixture in a medium-sized bowl; mix thoroughly but lightly.
Shape into four ¾ inch-thick patties. If using the grill, oil the grill rack (see Tip) or oil the broiler pan.
Grill or broil the patties until browned and no longer pink inside, about 5 minutes per side.
Place on buns (or English muffins) and garnish with tomato slices and lettuce leaves.
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