Turkey & Courgette Burgers – 95 calories

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No pancakes featuring here today!

These were the burgers that featured recently on the Tom Kerridge TV series “Lose Weight For Good”.

These were delicious and very easy to make! We made up a batch and froze them – one 500g pack of thigh mince and 500g of courgette making 8 burgers. BUT they were not of the enormous proportions Tom’s burgers came out!

I would have had two burgers easily, but instead chose to have one and added some salsa and 20g of mature cheddar on the top of the burger. Served with 150g of oven chips (266 cals), salad with beetroot and olives (105 cals) and 10ml of a citrus and chilli salad dressing (11 cals). Spray oil for the tops of the burgers – 4 cals. Altogether, this tasty dinner was 586 calories.

Turkey and Courgette Burgers

Preparation Time: 10 mins

Cooking Time: 20 mins

Serves: 8

Calories per serving: 94


Ingredients

Turkey Thigh Mince – 500gs Raw/500g

Courgette, Raw – 500g

Seasoning Mix, Italian Herb – 2 Tsps/2g

Bicarbonate of Soda – 2 Tsps/10g

Peppers, Chilli, Dried, Flakes – ½ Tsp/1.5g

Capers, in Brine – 20g


Method

Put the turkey mince into a large bowl. Take the grated courgette in handfuls and squeeze well to remove excess water, before adding to the bowl. Toss in the dried herbs, bicarbonate of soda, chilli flakes and capers, season with salt and pepper and mix well.

Divide the mixture into eight equal portions and shape into burgers. Place on a baking tray lined with baking parchment, cover and refrigerate.

Preheat the oven to 240C/220C Fan/Gas 7 Fan. Remove the burgers from the fridge and spray each one with a couple of sprays of oil. Cook on the top shelf of the oven for about 15 – 20 minutes, or until golden-brown and cooked through.

These freeze beautifully – separate the burgers before freezing with greaseproof paper.


Nutrition Data Per Serving

Calories (kcal)  94.9

Carbohydrate (g)  1.5

Fat (g)  3.8

Fibre (g)  0.7

Sodium (g)  0.070

Fruit & Veg  0.8

Protein (g)  13.7

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