Turkey Quinoa Burgers with Tomato Onion Chutney
Yield: 6 servings, 1/2 cup chutney
Eating a hot-and-spicy curry dish on a 90° day may sound like torture, but don’t make the mistake of avoiding Indian food ’til fall. We recently discovered a set of easy-to-make, super-tasty dishes in the new cookbook Indian-Inspired Gluten-Free Cooking by Alamelu Vairavan and Margaret Pfeiffer, R.D. A seasonally appropriate pairing that caught our eye: Turkey and Quinoa Burgers with Tomato and Onion Chutney. These burgers are a low-fat alternative to beef and can be tossed on the grill the same way you’d cook the traditional version (the zesty chutney is a quick way to add color and flavor to your plate). Make extra and use it as a dip for fresh vegetables.
1 tsp oil
1/2 tsp cumin seeds
1/2 cup finely chopped onion
2 cloves garlic, finely chopped
1/2 cup cooked quinoa
1 lb ground turkey
2 tsp ground turmeric
1 tbsp garam masala
1/4 tsp salt (or more to taste)
1 tbsp oil
1 whole dried red chili pepper
1/2 tsp black mustard seeds
1/2 cup chopped onion
1/2 cup chopped tomato
1/4 tsp ground turmeric
1/4 tsp ground cumin
1/4 tsp cayenne pepper
1/4 tsp salt
1/4 cup plain low-fat yogurt
1 tbsp minced cilantro
Heat oil in skillet over medium-high heat (the oil should be hot but not smoking).
Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
Add onion and cook about 2 to 3 minutes, while stirring, until onions become translucent.
Add garlic and cook 1 minute.
Transfer mixture to a bowl, then add quinoa, turkey, turmeric, garam masala, and salt; mix well.
Form turkey mixture into 6 burgers.
Brush with oil.
Heat skillet or grill pan over medium-high heat.
Add burgers and cook about 3 to 5 minutes per side until golden brown. (Burgers may also be broiled if desired).
Serve dressed with chutney (see recipe below).
Nutrition (per serving): 120 calories, 2.5g fat (0g sat fat), 30mg cholesterol, 240mg sodium, 7g carbs, 1g fiber, 20g protein
Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking).
Add chili pepper and mustard seeds and stir 1 to 2 minutes, until mustard seeds start to pop.
Add onion and tomato to skillet; cook and stir until onions are translucent.
Add turmeric, cumin, cayenne pepper, and salt.
Stir for a few minutes until mixture is well blended.
Remove from heat. Cool.
Stir in yogurt and cilantro.
Serve immediately or chilled.
Variation: Add 1/4 cup shredded carrots along with the onion and tomato in Step 2. Add additional yogurt to desired creaminess.
Nutrition (per 2 tbsp serving): 60 calories, 4g fat (0g sat fat), 0mg cholesterol, 160mg sodium, 5g carbs, 1g fiber, 2g protein
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