Cooking Class with Chef Jason Kieffer – Making Turkey Burgers

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Health Benefits of Turkey Burgers

Turkey Burgers are the healthier choice for your next BBQ! Turkey is an excellent source of lean and low calorie protein and contains the trace mineral selenium, plus niacin and Vitamin B6. Turkey burgers improve the immune system, and aid in the metabolism of our thyroid hormone and each serving of turkey contains almost half of the body’s requirement for selenium. The B Vitamin niacin in turkey is important in cancer prevention as well. Niacin also helps convert elements of the food we eat into the energy our bodies run on. Vitamin B6 also aids in energy production by helping to process carbohydrates and promotes sleep and boost immune system due to the amino acid turkey contains.

Turkey vs. Beef

When purchasing the right type of ground turkey, you can take calories from 218-beef to 161 with turkey.  On top of the fewer calories you will also cut the fat content in almost half.  Check out the chart below to see details.

3 oz of Ground Beef
13 grams of fat
218 calories
77 milligrams cholesterol

3 oz of Ground Turkey Breast
6 grams fat
161 calories
63 milligrams cholesterol

Purchasing Ground Turkey

In order to receive the healthy benefits of eating turkey over beef, make sure to purchase the right type of ground turkey. Look for:
99% lean turkey and “ground from breast”. If your ground turkey is not made from the breast of the turkey it will have the skin and dark meat included.

What can I add to my healthy Turkey Burger?

Cut back on the condiments and add great tastes by adding-sauté mushrooms, feta cheese, ketchup without the sugar (read your labels), spinach or dark green lettuce vs. iceberg or romaine, tomatoes, onion, avocado, sprouts, Pico del Gallo (recipe on blog), red pepper, zucchini, hot peppers, sundried tomatoes, mango or pineapple (for a sweet tasting burger), herbs and more! The sky is your limit! Try something different than the regular plain buns such as: a whole-wheat pita bread, a flatbread, or wrap your burger in lettuce!

Health, Cooking, and Nutrition with Chef Jason Kieffer
at Premier Fitness Camp in Utah on May 07, 2011

TURKEY BURGER RECIPE

Ingredients
1 pound ground turkey
1 cup crumbled feta cheese
1/2 cup kalamata olives, pitted and sliced
2 teaspoons dried oregano
ground black pepper to taste

Directions
Preheat the grill for medium high heat.
In a large bowl, combine turkey, feta cheese, olives, oregano, and pepper.
Mix together, and form into patties.
Lightly oil the grate.
Place patties on the grill.
Cook for 10 to 12 minutes, turning halfway through.

Jason Kieffer is our Premier Fitness Camp Chef and the Executive Chef and Wellness Coach at The Park City Medical Center utilizing all of his talents and extraordinary experience and expertise in naturopathy and holistic nutrition.

Eternally evolving, Kieffer’s new company and website, Chef Jason Kieffer’s Blog The Healing Palate, further illustrate that perhaps this Chef’s lifetime love for food and physiology is actually just beginning.