Healthy Turkey Recipe

Prepare marinade

In a medium bowl whisk together 1 tablespoon olive oil, 1 teaspoon low-sodium soy sauce, 1 tablespoon fresh lemon juice, 2 minced garlic cloves, 1 teaspoon grated ginger and 1 teaspoon black pepper until combined.

Combine turkey with marinade

Add 1 lb lean ground turkey to the bowl and use a spatula or your hands to gently fold the marinade into the meat until evenly distributed. Do not overwork the meat to keep it tender.

Prepare vegetables

Finely chop 1/2 cup yellow onion, grate 1/2 cup carrot and 1/2 cup zucchini. Place grated zucchini on a clean towel or paper towel, squeeze out excess moisture until mostly dry to prevent sogginess.

Mix together

To the bowl with marinated turkey add the chopped onion, grated carrot, squeezed zucchini, 2 tablespoons chopped parsley, 1 egg white, 1/4 cup whole wheat breadcrumbs and 1/2 teaspoon kosher salt. Gently fold until ingredients are evenly combined. If the mixture feels too wet, add up to 1-2 tablespoons more breadcrumbs.

Form patties

Divide the mixture into 4 equal portions (about 4 oz each) and shape into compact patties about 3/4-inch thick. Wet your hands slightly to prevent sticking.

Preheat and cook

Heat a nonstick skillet over medium heat and add nonstick cooking spray or 1 teaspoon olive oil. When the pan is hot (oil shimmering), add patties without crowding the pan. Cook for 4-5 minutes on the first side until golden and a browned crust forms. Flip carefully and cook 3-4 minutes more until internal temperature reaches 165°F (74°C) and juices run clear. Reduce heat slightly if the exterior browns too quickly before the center cooks.

Rest

Transfer patties to a plate and let rest 3-4 minutes to redistribute juices and finish cooking.

Serve

Serve the turkey patties warm with 1/2 cup low-fat plain Greek yogurt on the side for dipping (season yogurt with a squeeze of lemon and a pinch of black pepper if desired). Offer lemon wedges and optional hot sauce or chili flakes to taste.