Turkey Tofu Burgers

​By Yitong He - UMass Dietetic Intern
 
Turkey is an excellent source of protein. It is rich in vitamin B, potassium, and other vitamins and minerals our bodies need. Using ground turkey breast also lowers the fat content in your diet compared to other ground meats. This recipe uses turkey breast and tofu as
the primary ingredients, a combination that greatly boosts your daily protein intake. Added vegetables and light seasoning make these patties juicy and nutritious. This recipes also leaves plenty of space for you to add other ingredients and make unique flavors!
 
What You'll Need:

• 1lb Ground turkey breast
• 200g Firm Tofu (smashed if you aren't using a blender)
• 1 Egg
• 100g Chopped Carrot
• 60g Chopped mushroom
• 3g Salt
• 1 tsp vegetable oil (or any other oil you have at home)

 
Steps:

1. Chop the carrot and mushroom.
2. Heat the frying pan with 1 teaspoon vegetable oil. Add chopped carrots and mushrooms, cover, and sauté for about 7 minutes, until well cooked. Make sure to stir every few minutes. Set aside.
3. Add cooked vegetables, tofu (may need to break this into smaller pieces), egg, salt, and ground turkey to a blender or food processor. Blend well.
4. Shape into patties (any shape/size as you like)
5. Heat oil over medium heat in the frying pan. Sauté the patties and cook both sides over medium high heat until lightly brown, for about 5 minutes, flip, and then cook another five minutes. Lower the heat, check the burgers, and cook until heated through.

 
Tips:

• If you do not want to use a blender, you can mince the carrot and mushrooms into small pieces, smash the tofu, and combine them with the other ingredients in a bowl before forming the patties.
• Create tons of amazing flavor combinations by adding spices, seasonings, sauces, and salt to the patty mixture
• Instead of patties, you can skip this step and make turkey tofu crumbles for soups, salads, chili, tacos, lettuce wraps, enchiladas, and more!

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Ways of Serving:

• On its own with ketchup/BBQ sauce/any seasoning you like
• Wrap in lettuce/whole wheat wrap/soft taco shell
• Put it on bread or a bun and eat as a sandwich
• Serve with salad

Nutritional Value:

• Rich in protein and fiber
• Low in fat
• Good sources of Vitamin B, Potassium, Calcium, Iron, Manganese, Selenium and Copper

 
Other Benefits:

• Easy to make/cook and can be stored in the freezer for several days
• Customizable - plenty of options for serving and seasoning
• Uses common/affordable ingredients
• You can replace the mushroom and carrot with any other vegetables you like (create your own patty!)

 
Allergens: Soy, Egg