This burgers are delicious,super lean and a great source of protein. They take around 40 mins cooking time but are well worth the extra effort!
You will need….
1 pack of turkey breast mince (makes 4 burgers)
1/2 onion diced
brown rice (approx 50-70g raw weight depending on your fitness goal)
1/2 pack baby corn sliced lengthways
2 medium sliced tomatoes
a handful of garden peas
fat free yoghurt
1/2 pack of mushrooms sliced
herbs and spices of your choice
*Bring a pot of water to the boil and add your brown rice, set timer for 30-35 mins.
*Preheat your oven to 180 degrees
*Empty your turkey breast mince into a large bowl and add a handful of chopped onions and herbs and spices of your choice (We chose Tabasco, salt, pepper, garlic and mixed Italian herbs)
*With your hand mix the contents of the bowl together
*Divide the contents into 4 equal parts
*Heat 1 tablespoon of olive oil in a pan
*Make your burgers out of your 4 equal sections by patting them down and working them until they look more dense.
*Seal the burgers either side until golden brown then place in the oven on a preheated baking tray until fully cooked through (time varies depending on the size/ thickness of your burgers)
*In a large pan heat 1/2 tablespoon of olive oil and add a handful of chopped onion,tomatoes, sliced mushrooms and your baby corn, coat in your own choice of herbs and spices (we chose garlic, pepper, cayenne and mixed Italian herbs) toss until golden.
*By now your brown rice should be cooked, drain and rinse the rice
*Add your cooked rice to your pan of cooked onion, mushroom and corn
*Add your peas and any further herbs or spices you with to include
*Stir mixture on a medium heat for approx 3 minutes
*When you’ve checked your burgers are cooked the whole way through plate up your rice, top with a turkey burger and finish with a tablespoon of fat free yoghurt and black pepper…..
Don’t forget to save time why not cook double portions and freeze or take to work the next day.
Kids love these burgers, just adapt the recipe by leaving out the spices, you can also swap the rice for a wholemeal bun if you’d prefer!