Turkey and Avocado Burgers
Turkey and Avocado Burgers - Whole-wheat buns stuffed with delicious ingredients - perfect for lunch
Healthy, because
Even smarter
Nutritional values
With a burger you fill up almost 60 percent of your daily requirement of zinc and 80 percent of biotin. The trace element zinc is indispensable for the function of numerous enzymes and some hormones and is important for our immune system. The vitamin biotin has a positive effect on skin and hair and is needed for the metabolism of fat, protein and carbohydrates.
Vegetarian variation: Put slices of hard-boiled eggs instead of meat on the buns. - If you can't get watercress, take 2 beds of garden cress; you can get them in any supermarket.
(Percentage of daily recommendation)
| Calorie | 406 cal. | (19 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 42.3 μg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 27.3 mg | (228 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 17.2 mg | (18 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- ½ lemon
- 1 ripe Avocado (about 200 grams)
- salt
- peppers
- 4 Turkey cutlets (each about 150 grams)
- 1 Tbsp olive oil
- 2 Tomatoes (each about 80 grams)
- 1 handful Watercress (about 40 grams, or arugula)
- 4 Whole wheat buns (each about 60 grams)
Kitchen utensils
Preparation steps
Squeeze the half a lemon. Cut avocado in half, remove the pit and scoop out the flesh with a spoon.
Mash avocado with a fork. Mix with 2 teaspoons lemon juice and season with salt and pepper.
Rinse turkey cutlets, pat dry with paper towels and season on both sides with salt and pepper.
Heat the olive oil in a large non-stick pan. Add turkey cutlets and fry over medium heat on each side about 4 minutes.
Meanwhile, rinse the tomatoes, cut out stems and cut the tomatoes into slices.
Cut off the thick stems of watercress. Rinse watercress, spin dry and coarsely chop.
Split the buns and brush the bottom half of each with avocado mixture. Distribute turkey cutlets over buns, top with sliced tomato and watercress and cover with remaining bun halves.
