Healthy BBQ
Ah, it is finally time to bust out the grill! With all the upcoming BBQs, it can be easy to stray from your healthy-eating track. Here is a fan-favorite that will not ruin your meal plan!
Hawaiian Turkey Burgers with Pineapple-Papaya Sauce
Get the spicy-sweet flavor with this tropical recipe. Cayenne pepper and barbecue sauce are mellowed by fresh pineapple, papaya, and a hint of brown sugar. But the best part is that you get all this flavor for less than 430 calories and 11 grams of fat.
Prep Time: 20 minutes
Cook Time: 20 minutes
Yield: Makes 4 servings (serving size: 1 burger and 1/4 cup sauce)
PINEAPPLE-PAPAYA SAUCE
1/4 cup chopped fresh pineapple
3 tablespoons fresh papaya, finely diced
2/3 cup barbecue sauce
1 tablespoon low-sodium soy sauceHAWAIIAN TURKEY BURGERS
1 pound ground turkey breast
3 tablespoons unseasoned breadcrumbs
2 tablespoons finely chopped onion
1/4 teaspoon cayenne pepper
1 tablespoon brown sugar
1 teaspoon olive oil
1/4 teaspoon salt
1/8 teaspoon black pepper
4 thin slices fresh pineapple (optional)
4 whole-grain hamburger rolls, toasted
4 lettuce leaves
4 tomato slices
4 thinly sliced red onion (optional)
PREPARATION
For sauce, combine all ingredients in a saucepan. Cook, stirring over moderate heat until sauce boils; simmer 10 minutes and let cool.
Preheat grill.
For burgers, mix ground turkey, breadcrumbs, onion, cayenne, sugar, and 1/3 cup sauce in a bowl until just combined. Form into 4 thick patties. Brush burgers with oil; season with salt and pepper. Grill over medium heat, turning once, about 6 minutes per side. Baste with sauce, and grill 2 minutes more; transfer to a plate. If desired, grill pineapple slices 2 minutes per side; transfer to a plate.
Place burgers on rolls, and spoon on remaining Pineapple-Papaya Sauce. Top with pineapple slice (if desired), lettuce, tomato, and onion slices (if desired).
