• Tex-Mex Turkey Burgers

    Nutrition Facts

    Serving Size 1
    Calories 420
    Total Fat 16 g
    Saturated Fat 3 g
    Sodium 896 mg
    Total Carbohydrate 47 g
    Dietary Fiber 6 g
    Protein 25 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Green salsa 2 tablespoons
    Avocado, chopped ½
    Cilantro, chopped 1 tablespoon
    Breadcrumbs ½ cup
    Cumin 2 teaspoons
    Chili powder 1 teaspoon
    Salt ¼ teaspoon
    Ground turkey ½ pound
    Egg white 1
    Cooking spray
    Whole-wheat burger buns, toasted 2
    Directions
    1. Combine salsa, avocado, and cilantro in a small bowl. Set aside.
    2. In a large bowl, combine breadcrumbs, cumin, chili powder, salt, turkey, and egg white. Divide mixture into two ¾-inch patties.
    3. Heat a large nonstick skillet coated with cooking spray over medium heat. Add patties, and cook 3-4 minutes per side, or until cooked through.
    4. Arrange burgers on buns and top with avocado topping. Serve.

    Exchanges3 very lean meats; 2.5 starches; 2 monounsaturated fats

    Side Suggestions: Black beans With Red Onion and TomatoHeat 1 (15-ounce) can of drained and rinsed black beans in a small pan over medium heat. Stir in 2 tablespoons diced red onion, 1 seeded and chopped plum tomato, and ½ minced jalapeno (optional). Drizzle with the juice of ½ lime, season with ¼ teaspoon salt and freshly ground pepper to taste, and serve. Nutrition Info (for ½ of recipe): 178 calories; 33 g carbohydrate; 11 g protein; 0.5 g fat (0 g sat); 13 g fiber; 985 mg sodium. Exchanges: 1.5 starches; 0.5 vegetable.

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    HeartSHAPE® Test Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.


  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.