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Add a photoMany of us are making the change to turkey from ground beef. When it comes to burgers it can be a tough change because the texture can be sort of...gushy. By adding beans and broccoli, the texture seems to tighten up a bit, the flavor rocks and it becomes even better for you!
My inspiration for these actually came from the Snack Wraps at McDonald's.
Ingredientes
- 1 lb ground turkey
- 1 15 oz can black beans, drained (I used seasoned)
- 1 small onion (about 1/3 cup)
- ½ red pepper (about 3 Tablespoons)
- 1 cup broccoli
- 1 teaspoon garlic powder
- ½ teaspoon Turmeric (optional)
- dash of Tabasco sauce
- salt & pepper to taste
- 2 Tbsp olive oil
- Whole wheat tortillas
Direcciones
- Cut the broccoli into small pieces and microwave in a covered dish with 2 Tablespoons of water for about 5 minutes or until tender.
- Set aside to cool.
- When cool, use a fork to cut pieces up very small.
- Grate the onion and red pepper.
- Semi-smash the beans.
- Mix all ingredients well in a large mixing bowl.
- Form into about 8 oblong patties.
- Heat oil in a large skillet or griddle.
- Cook patties about 4 minutes on each side or until browned to desired doneness.
- Top with all the regular hamburger fixings your family likes and wrap it up in a whole wheat tortilla. We used Chipotle Mayo, tomato, onion, chopped spinach and cheddar cheese!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 181g | |
| Recipe makes 6 servings | |
| Calories 402 | |
| Calories from Fat 105 | 26% |
| Total Fat 11.85g | 15% |
| Saturated Fat 2.59g | 10% |
| Trans Fat 0.2g | |
| Cholesterol 60mg | 20% |
| Sodium 136mg | 6% |
| Potassium 1175mg | 34% |
| Total Carbs 46.86g | 12% |
| Dietary Fiber 10.7g | 36% |
| Sugars 2.38g | 2% |
| Protein 27.97g | 45% |
