Turkey & Courgette Burgers

Updated: Mar 29


After playing around with turkey recipes for a while, I found many results to be a bit on the dry side (since turkey is fairly low in fat) and although the taste would be fine, something was missing. This time I paired the mince with grated courgettes (zucchini) to add both moisture and 1 of your 7 a day, and it was a winner!


With Mediterranean inspired herbs and spices, these burgers are packed with flavour and nutrition. Turkey is rich in protein, B-vitamins as well as iron, zinc and phosphorus. It also contains high levels of tryptophan (especially if your use thigh mince) which is the precursor to both serotonin ('happy hormone') and melatonin ('sleep hormone'). Courgettes help the body to rid itself of toxins and are high in antioxidants, electrolytes, vitamin K and fibre - it's a 'heart-healthy' vegetable which is also very low in calories. Parsley is a powerful herb that also helps the liver to detoxify, and garlic which contains sulphur, may even protect against some cancers.

Update: After creating this recipe a few months ago, I've since used the same mixture to make both meatballs and (last week) a meatloaf (baked in the oven for 45 mins on 180 C) so don't hesitate to get creative yourself!




Ingredients:

  • 800 g turkey mince

  • 6 small courgettes (or 2 medium), grated

  • 4 cloves garlic, crushed

  • 1/4 cup sun-dried tomatoes, chopped

  • 1 egg

  • a large handful of fresh parsley (or other herbs)

  • 1 tsp sea salt

  • 1/4 tsp of black pepper


Method:


  1. Preheat the oven to 170 C (340 F) using the fan setting.

  2. Combine all ingredients in a food processor and blend until smooth.

  3. Shape into burger patties (tip: wet hands to make this easier ).









Have you tried this? Then please leave a comment and let me know how you got on.

Be Well,

Jennifer xx


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