Healthy Turkey Zucchini Burgers: A High-Protein Dinner for Active Adults

Swapping beef for turkey will save you calories and fat. In this recipe, adapted from “Jerusalem: A Cookbook,” grated zucchini adds fiber and keeps these patties nice and juicy. Fresh herbs, garlic, and a dose of cumin perk up the taste.  Frying them in olive oil adds another layer of caramelized flavor, and a dollop of citrus-infused yogurt provides just the right tart, creamy contrast. Serves 4-6. – Susan Puckett

Lemony Yogurt Sauce:

·         2/3 cup plain Greek yogurt

·         1 tablespoon lemon juice

·         1 tablespoon extra-virgin olive oil

·         Salt and pepper

Burgers:

·         1¾ cups lightly packed, coarsely grated zucchini (from 1 medium zucchini)

·         3 scallions, white and green parts, thinly sliced

·         2 tablespoons chopped fresh mint leaves

·         2 tablespoons chopped fresh cilantro leaves and tender part of stems

·         1 to 2 teaspoons grated garlic (1 medium to large clove)

·         1 teaspoon ground cumin

·         1 teaspoon salt

·         ½ teaspoon pepper

·         ½ teaspoon cayenne

·         1 pound ground turkey

·         3 tablespoons extra-virgin olive oil (for frying)

Make the sauce:

Place everything in a small bowl and stir to blend. Season to taste with salt and pepper and refrigerate until ready to use.

Make the burgers:

1.      Place the grated zucchini, green onions, mint, cilantro, garlic, cumin, salt, pepper, and cayenne in a large bowl. Stir to combine.

2.      Add the turkey and mix with your hands until the zucchini mixture is well distributed throughout the turkey. Form into 3- to 4-inch-wide patties and place them on a baking sheet. (The patties will be quite wet.)

3.      Preheat the oven to 200 degrees.

4.      Heat the olive oil in a large frying pan on medium-high heat. When hot, lower the heat to medium.

5.      Working in batches, place half the patties in the pan and let them cook gently for about 5 minutes. Then flip the patties and cook about 5 minutes longer. The patties should feel more firm than soft when pressed and register 165 degrees on an instant-read thermometer.

6.      Serve with the lemony yogurt sauce. 

Susan Puckett is an Atlanta-based food writer and cookbook author.