Updated: Jun 1
Who said you can’t eat burgers to lose or maintain weight loss? While not an everyday staple, with a few MODA modifications, we can take a typical burger and turn it into a preferred protein source. Here’s how: first, choose a good quality bun or go bunless. My favourite brand is Ezekiel Sprouted Burger Buns or Sprouted Whole Grain English Muffins; these can be found in the freezer section of grocery stores such as Sobeys, Longo’s or Metro. The English muffin tends to be easier to find. I usually go bunless nowadays, as it helps me be more mindful of my eating. I eat much slower since I’m using a fork and knife versus eating with my hands. Eating slowly aids with portion control for any meal. Second, I recommend a leaner protein source such as a good quality ground turkey or chicken in place of beef.
Next, be sure to have lots of veggies. I find that the grated carrot in this recipe not only helps bulk up the burger, but adds some sweetness in every bite to go alongside the spicy chipotle. Be sure to add lots of side veggies, not to mention some standard vegetables like tomatoes, onions and lettuce with the poultry patty. We always want to make sure we consume sufficient dietary fibre at every meal to keep our gut bugs happy.
Last but not least, my secret ingredient to make poultry burgers more flavourful is this chipotle puree plus some mustard powder to help give it these burgers even more kick. Let me know how it turns out or your nutritious modifications!
Makes 4 5–6 oz Burger Patties
450 g ground turkey or chicken
1 medium carrot, grated
2 eggs, lightly beaten
¾–1 cup ground oats (pulse whole oats in food processor to a medium coarse)
1 large red onion, finely chopped
1–2 cloves garlic, finely minced
3 tbsp chipotle sauce
1 tsp mustard powder
Pinch of salt & pepper
Combine all ingredients, reserving ¼–½ cup ground oats. If the mixture is too wet to hold, add additional ground oats.
Allow meat mixture to rest refrigerated for 30 minutes. This allows for the patty to hold together better.
Form patties using your hands. I shoot for about 5" diameter and about 1" thick.
Place patties on parchment paper.
I recommend freezing formed patties between parchment paper to help hold them together. There is no need to defrost patties, they can go straight from the freezer to the grill.
Contact Tony: Tony@ModaNutrition.com