Quinoa Turkey Patties




Ingredients

  • 1⁄2 cup quinoa, rinsed
  • 1 cup water
  • 1 lb. lean ground turkey
  • 1⁄4 cup chopped cilantro
  • 1 cup shredded carrot
  • 1 egg
  • 1⁄2 teaspoon salt
  • 1⁄2 teaspoon white pepper
  • Cooking spray
    Optional
  • 2 cups baby spinach
  • 2 teaspoon dressing (1 teaspoon sesame oil + 1 teaspoon rice vinegar)
  • 1 whole wheat bun
 

Nutrition

  • Amount: 1 patty
  • Calories: 164
  • Fat (g): 7
  • Sat. Fat (g): 2
  • Carb (g): 8
  • Fiber (g): 1
  • Protein (g): 17
  • Gluten free, Dairy free

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Directions

  • Add quinoa and water to pot and bring to a boil.
  • Once boiling, turn heat to low and cook quinoa until grains are translucent, about 10-15 minutes.
  • Let quinoa cool slightly, transfer to a large mixing bowl.
  • Add turkey, cilantro, carrot, egg, salt, and white pepper to the mixing bowl.
  • Stir to thoroughly combine all ingredients.
  • Form mixture into 6 patties about 1⁄2 in. thick.
  • Coat pan with cooking spray and cook on medium heat for 2-3 minutes each side, or until cooked through.
  • Enjoy! Have the patty chopped over a bed of salad greens or on a whole-wheat bun as a burger.



Cooking Tip

Traditional beef burgers are typically high in saturated fat, which make them less nutrient dense than other lean protein options. These patties use lean ground turkey in place of beef and have added whole grains and veggies for a moist and delicious patty.



Performance Fact

Quinoa and turkey provide a lean source of high-quality protein to help repair muscles after exercise. Including high-quality protein sources in the diet is important because our bodies can readily absorb the amino acids from the foods during digestion and utilize them to build and repair muscles. In addition, turkey is rich in phosphorus, selenium, and zinc.