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Californian Turkey Burger

Preparation: 10 mins

Cooking: 30 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Pack Turkey Mince (500g)
  • 1 Red onion (60g) (Small sized)
  • Breadcrumbs (25g)
  • 2 Tablespoons Semi Skimmed Milk (30g)
  • 1 Teaspoon Plain Flour (30g) (Heaped measure)
  • 1 Avocado (0)
  • 4 Leaves Lettuce (20g)
  • 1 Red Pepper (160g) (Medium sized)
  • 4 Burger Buns (340g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 200°C / 180°C fan oven / 400°F / gas mark 6.
  2. Peel and finely chop (or grate) the red onion.
  3. Mix the mince, red onion and breadcrumbs in a bowl.
  4. Add the milk and mix well.
  5. Using a little flour on your hands, gently shape the mixture into 4 burgers.
  6. Place on a tray in the oven for 30 minutes, and turn halfway through.
  7. Meanwhile, wash and shred the lettuce, and wash and slice the pepper.
  8. Cut the avocado in half lengthwise around the seed. Hold the avocado in one hand, and with the other hand twist and rotate the two halves apart. Remove the seed by slipping a spoon between the seed and the fruit and gently work the seed out of the fruit. Slice the inside of the avocado halves into sections then use your fingers to separate the avocado segments from the peel.
  9. When the burgers are ready, put onto the buns and add the lettuce, avocado and pepper on top.
  10. Enjoy the burgers hot!

Nutritional Information


Per 100g
Per 301g serving (% ref. intake)

Energy Kcals
165.00
498.00 (25.00%)
Energy Kj
696.00
2096.00 (25.00%)
Protein
13.20g
39.70g
Total Fat
4.60g
13.90g (20.00%)
Saturated Fat
1.00g
3.10g (16.00%)
Carbohydrates
17.20g
51.80g
Total Sugars
1.90g
5.90g (7.00%)
NSP Fibre
1.20g
3.60g
Sodium
194.00g
584.00g
Salt
0.50g
1.50g (24.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.