Diabetes Forecast

By the Plate: Turkey Burger


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Lemon-Turkey Patties

    Makes: 4 servings
    Serving Size: 1 patty
    Calories 260
    Fat 10 g
    Saturated Fat 2.9 g
    Trans Fat 0.1 g
    Carbohydrate 15 g
    Fiber 1 g
    Sugars 2 g
    Cholesterol 130 mg
    Sodium 120 mg
    Potassium 325 mg
    Protein 25 g
    Phosphorus 260 mg
    Choices: Starch 1, Lean Protein 3, Fat 1

    Lemon-Turkey Patties

    • Makes: 4 servings
    • Serving Size: 1 patty
    • Preparation Time: 10 minutes
    • Cooking Time: 12 minutes


    1 lb. ground lean turkey
    1 Tbsp. salt-free lemon-pepper seasoning
    1 cup panko bread crumbs
    1 egg, beaten
    4 Tbsp. finely minced onion
    2 garlic cloves, finely minced (almost to a paste)
    Dash hot sauce


    1. Combine all of the ingredients, handling the meat lightly. Form mixture into 4 equal size patties.
    2. Prepare an outdoor grill, with the rack set 6 inches from the heat source. Coat the rack with cooking spray. Grill the patties on medium-high heat for 5 to 6 minutes per side, until the turkey is cooked through to an internal temperature of 165 F.
    3. Remove the patties from the grill and keep them warm until ready to serve. If desired, serve on a whole wheat bread thin with lettuce, tomato, onion, and your favorite condiments.

    Trans Fat

    While manufactured trans fats are bad for cardiovascular health, “natural” trans fats found in dairy products and meats, such as the ground turkey used here, seem to have no harmful effects.

    Additional Foods in This Meal

    Burger Bun

    Whole wheat bread thin (such as Arnold Sandwich Thins Rolls)

    • Per Serving
    • Calories: 100
    • Carbohydrate: 22g
    • Choices: Starch 1.5

    Nonstarchy Vegetable

    • Per Serving
    • Calories: 115
    • Carbohydrate: 8g
    • Choices: Nonstarchy Vegetable 2, Fat 1.5


    3/4 cup fresh mixed berries, 1 Tbsp plain nonfat Greek yogurt, 1/4 tsp fresh lemon zest

    • Per Serving
    • Calories: 60
    • Carbohydrate: 14g
    • Choices: Fruit 1

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