(Don't Worry) Eat Happy
Miss sushi? Crave a rare steak? With a few easy swaps, you can enjoy delicious, nutritious meals that mimic the real deal.
Makes 4 burgers
1 teaspoon olive oil
1 medium yellow onion, finely chopped
1 medium apple, peeled and grated
1 pound ground turkey thigh (ground turkey thigh stays moister than ground turkey breast; available at most supermarkets)
2 tablespoons Worcestershire sauce
Salt and pepper to taste
4 rolls, split and lightly toasted
Preheat oven to 450 F. Heat olive oil in a large sauté pan; add onion and slowly sauté until golden brown. (If the onion begins to stick to the pan, add small amounts of water a bit at a time.) Add grated apple and cook for another 3–5 minutes, or until soft. Transfer to a small bowl and cool thoroughly.
Combine ground turkey with onion-and-apple mixture and season with Worcestershire, salt and pepper. Divide into 4 equal parts and shape into burgers. Roast on a nonstick sheet pan for 20 minutes, or until the internal temperature is 160? F. Remove from oven and serve on rolls.
Nutritional information per serving: 312 calories, 24 percent fat (8.3 grams), 42 percent carbohydrate, 34 percent protein, 105 milligrams calcium, 4 milligrams iron; 54 micrograms folate, 2 grams fiber.