Spinach and Feta Turkey Burgers

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I always try and figure out something new to make with ground turkey. When I come home from work hungry, I lose all my creativity and opt for some easy tacos. Tonight, I took to Pinterest for inspiration and I found it! I had all the ingredients needed (there’s not too many) and I altered the recipe I found to make these low-FODMAP and gluten-free.

Check out more recipes at Life and Thymez!

Further Food Nutritionist Commentary:

When some foods like turkey and spinach are cooked, it is easier to absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Additionally, a 1/2 cup cooked spinach provides 23 calories, 3.8 g carbohydrates, 3 g protein, 0.3 g fat and 2.4 g fiber, which is 10% of daily value. Feta cheese is made of goat or sheep's milk, but has a high saturated fat and sodium content, with a 1 oz serving containing 75 calories, 6 g of fat, of which 4.23 grams are saturated. Being mindful of saturated fat intake is necessary to limit elevation of raised cholesterol levels, which can increase risk of diabetes and/or heart disease. It's recommended to limit saturated fat intake to less than 10% or less of the total number of calories consumed daily.

By Nikki Nies, MS,RD, LD

Spinach and Feta Turkey Burgers

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Servings: 4

Ingredients

1 pound turkey
1 egg beaten
1 cup crumbled feta cheese
3 cups frozen spinach, defrosted
Spices of your choice: paprika, oregano, cayenne pepper, salt, pepper
Olive oil or your choice of cooking oil

Instructions

  1. Place all ingredients in a bowl and mix.
  2. Heat a pan with olive oil over a medium heat.
  3. Handcraft patties one at a time and place gently in pan.
  4. Turn over after 5-7 minutes.
  5. Cook for another 5-7 minutes.
Place all ingredients in a bowl and mix. Heat a pan with olive oil over a medium heat. Handcraft patties one at a time and place gently in pan. Turn over after 5-7 minutes. Cook for another 5-7 minutes.

Nutrition Information

Per Serving:  Calories: 389; Total Fat: 31 g; Saturated Fat: 11 g; Monounsaturated Fat: 12 g; Polyunsaturated Fat: 5 g; Cholesterol: 165 mg; Sodium: 1594 mg; Potassium: 319 mg; Carbohydrate: 8 g;  Fiber: 1 g; Sugar: 5 g; Protein: 20 g
Nutrition Bonus:
Vitamin C: 36%; Vitamin A: 47%; Iron: 25%; Calcium: 35%;
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