This recipe is ideal for individuals who are mindful of their meat consumption and wish to reduce it without eliminating it completely. By balancing your diet with more plant-based proteins, you can enjoy a delicious alternative to the classic burger while increasing your fiber intake and discovering new flavors.
Preparation
10
min
Cooking
12
min
Portion
7
Ingredients
- 1 large egg
- 454 g (1 lb) ground chicken or turkey
- 335 ml (1 ⅓ cups) textured vegetable protein (TVP)
- 60 ml (¼ cup) chili sauce or ketchup
- 15 ml (1 tbsp) milk (or broth of your choice)
- 15 ml (1 tbsp) reduced-sodium soy sauce
- 15 ml (1 tbsp) Worcestershire sauce
- 2.5 ml (½ tsp) garlic powder (or 1 fresh garlic clove)
- 2.5 ml (½ tsp) onion powder
- 3-4 drops liquid smoke
- Pepper, to taste
- 10 ml (2 tsp) cooking oil
Preparation
- In a large bowl, mix all the ingredients.
- Shape the mixture into patties of approximately ⅓ cup each with your hands and place them on a clean plate.
- Preheat a skillet over medium heat with a little oil. Add the patties, making sure they don't touch, and cook for about 5-6 minutes until they are golden brown on the bottom.
- Flip the patties and continue cooking for an additional 4-5 minutes. Ensure that the center of the patties is cooked thoroughly before removing them from the skillet.
Note: You can also cook the patties on a barbecue. They are perfect for burgers or can be enjoyed on their own, served with potatoes and a summer vegetable salad.
Notes
Store in an airtight container in the refrigerator for 3-4 days or in the freezer for 2-3 months.
Registered Dietitian Nutritionist
