Pritikin Chicken or Turkey Veggie Burgers

Skinless, white-meat turkey and chicken are good choices for your favorite meat entrees and sandwiches, advises the Pritikin Eating Plan, because they’re high in protein yet fairly low in saturated fat and cholesterol. The chefs in the Pritikin Cooking School have created the perfect lean meat and veggie burger with lean white mean and loaded it with fresh veggies.  Serve these Chicken or Turkey Veggie Burgers without bread, as shown — perhaps as a lettuce wrap.  If you prefer, use a whole-grain bun or sliced whole-grain bread.  Definitely skip those fluffy no-nutrient buns from a grocery store.

Pritikin Chicken Veggie Burgers

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Prep Time: 15 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 25 minutes minutes

Course: Entrees

Cuisine: Healthy Spa Cuisine

Keyword: Chicken, Pritikin, Turkey

Servings: 8 Servings

Calories: 77kcal

Courtesy Of: Pritikin Longevity Center + Spa, Miami

Instead of the classic hamburger or cheeseburger, loaded with artery-clogging saturated fat, opt for this delicious chicken (or turkey) veggie burger that has just 1/2 gram of saturated fat! Sandwich this burger between two pieces of whole grain bread or bun, or eat it without, and you’ve got a Pritikin-approved barbecue dinner.

Ingredients

• ▢ 1 pound chicken breast - free-range, skinless. Or, use turkey.
• ▢ ¼ cup onion - finely chopped
• ▢ ¼ cup celery - celery
• ▢ ¼ cup carrot - finely chopped
• ▢ 1 jalapeno pepper - seeds removed, and finely chopped
• ▢ 2 teaspoons garlic - finely chopped
• ▢ 2 teaspoons Pritikin® All-Purpose Seasoning - see note
• ▢ 3 tablespoons whole wheat ground pita bread crumbs - optional. For juicier burgers, omit.

Instructions

• Use a food processor to chop chicken or turkey until well ground.
• In a nonstick skillet on medium-high heat, sauté onions, celery and carrots for about 3 minutes, until translucent. Let cool.
• In a large mixing bowl, combine ground chicken or turkey, sautéed vegetables, jalapeno, garlic and Pritikin All-Purpose Seasoning.
• Combine until fully incorporated. Mix in bread crumbs if using.
• Use your hands to form 8 patties, about 4-ounces each.
• Grill patties, searing on each side until they’ve reached preferred doneness.

Video

Spa Index Kitchen Notes

Order Pritikin All-Purpose Seasoning online at PritikinFoods.com, or create a spice blend using granulated onion, granulated garlic, salt-free lemon pepper, and paprika, all in equal parts except the paprika (cut the quantity of paprika in half).

The calories are for the patties, only.   Adjust for your whole wheat bread, buns, or lettuce wraps.

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Nutrition

Serving: 1 patty | Calories: 77 kcal (4%) | Carbohydrates: 3 g (1%) | Protein: 14 g (28%) | Fat: 1.17 g (2%) | Saturated Fat: 0.286 g (2%) | Polyunsaturated Fat: 0.363 g | Monounsaturated Fat: 0.296 g | Trans Fat: 0.01 g | Cholesterol: 31 mg (10%) | Sodium: 53 mg (2%) | Potassium: 196 mg (6%) | Fiber: 0.5 g (2%) | Vitamin A: 603 IU (12%) | Vitamin C: 0.6 mg (1%) | Calcium: 8 mg (1%) | Iron: 0.55 mg (3%)

ABOUT PRITIKIN

The Pritikin Eating Plan is proven in more than 100 peer-reviewed studies to have life-saving benefits like lowering cholesterol and blood pressure. Plus, you aren’t losing your mind while losing weight. There’s no calorie counting, no hunger. Just plenty of healthy, whole foods deliciously prepared, like the recipes shared with Spa Index.   Pritikin was the first comprehensive lifestyle program in America, and after 39 years on the cutting edge of lifestyle science, we are still the longest-running, most successful program for reversing many of modern society’s health concerns, including obesity, heart disease, high blood pressure, and diabetes.   More than 100,000 people worldwide have come to Pritikin Longevity Center, in Miami Florida, for one-week programs, two-week programs, or longer. For some, the primary goal is losing weight. Others want to prevent and address health issues. Still others seek the ultimate spa-health vacation. Everyone leaves feeling better and, best of all – living better.