• @klsfitness

Black Bean & Basil Turkey Burgers

Updated: Aug 16


This 200 calorie recipe is genius to get in 30 grams of delicious protein. If you're no stranger to clean eating or competition dieting, chicken and eggs are likely no stranger to your diet. For others that loath chicken (especially reheated chicken like my sis), this is a great lean protein alternative! For me, it's easy to stick with the basics, because I like it. But, I'll admit, lately I've been lazy and eating chicken and eggs for every meal. To break the trend and switch up my protein, I forced myself to put something different on the menu. Having never put the time into a turkey burger, I went for it. I grabbed a last chance package of basil leaves in my fridge, a can of beans, a package of lean turkey and opened the spice cupboard; I loved the result! I ate these with some baby tomatoes and although the intent was to wrap them with a lettuce leaf, I didn't get around to it. I totally didn't think of using an egg yolk as a binding agent, but didn't need it. If you try that, let me know how you like it! I combined everything in my food processor to mix, but I believe my prep below will be more manageable as I made a raw turkey mess in my kitchen. These lil'puppies are only 215 calories and packed with 30 grams of protein! I had these for an early lunch all week; they keep me full when I didn't have a break between training clients.


Ingredients:

  • 320 grams - rinsed black beans

  • 1 package - ground turkey (I used 99% lean)

  • 1 1/2 handfuls of spinach

  • 5 - 6 large Basil Leaves

  • 1.5 tsp sea salt, garlic and cayenne pepper

  • 1 tsp ground peppercorns

  • 6 tsp EVOO

  • +6 tsp EVOO for pan frying

Preparation:

  • Combine all ingredients except for turkey and 6 tsp EVOO in a food processor.

  • Pulse until thoroughly combined and beans are no longer whole.

  • In a large bowl, break up turkey and fold in bean, spinach and spice mixture.

  • Use your hands, form the mixture into 8 equal sized patties.

  • On medium high heat, warm your reserved EVOO.

  • Cook the patties until no longer pink in the middle, about 5 minutes per side, working in batches if needed.

Sorry for the blurry picture, but yours will likely not look this cohesive as I put everything in the food processor. It was a little more messy than I'd prefer. It wasn't horrible, but if I make these again I'll prep as directed above.

Use parchment paper to separate patties.

Don't forget you need room to turn these, so don't overstuff your pan.

Let these cook for about 5 minutes before whipping out the flipper. Turn them and cook for another 5. Make sure they cook all the way through by checking the center.

YOU'RE DONE! Enjoy your bean burgers! The basil gives it a really tasty crisp flavor, too. I used a dollop of Walden Farms Chipotle Mayo on mine and chased it with a bite of tomato.

Makes 4 servings (2 patties/serving)

Calories: 215

Macros: 5g fat, 12g carbs, 30g protein

Please Note: Nutritional information estimated at Fitday.com. Data may not be accurate and is subject to the availability of specific foods in their database. Where one ingredient is not listed, substitutions must be used. Therefore, you should not refer to this data as being exact. It’s more of a ballpark figure. Kendraleighstiffler.com does not take responsibility for the inadequacies of the nutrition calculator used. This data is provided as a courtesy and general reference only. It is not exact.

#protein #eatclean #lowfat #lowcarb #lowcalorie

© 2016 by KLS Fitness Consulting, LLC.

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