EatSmarter exclusive recipe

Turkey and Avocado Burgers

with Watercress
4.285715
Average: 4.3 (7 votes)
(7 votes)
Turkey and Avocado Burgers

Turkey and Avocado Burgers - Whole-wheat buns stuffed with delicious ingredients - perfect for lunch

share Share
print
bookmark_border Copy URL
Health Score:
Health Score
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
406
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie406 kcal(19 %)
Protein42 g(43 %)
Fat13 g(11 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin27.3 mg(228 %)
Vitamin B₆1.1 mg(79 %)
Folate53 μg(18 %)
Pantothenic acid1.8 mg(30 %)
Biotin23.9 μg(53 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C17.2 mg(18 %)
Potassium923 mg(23 %)
Calcium56 mg(6 %)
Magnesium105 mg(35 %)
Iron3.7 mg(25 %)
Iodine6 μg(3 %)
Zinc4.2 mg(53 %)
Saturated fatty acids2.3 g
Uric acid235 mg
Cholesterol90 mg
Development of this recipe:

Ingredients

for
4
Ingredients
½
1
ripe Avocado (about 200 grams)
4
Turkey cutlets (each about 150 grams)
1 tablespoon
2
Tomatoes (each about 80 grams)
1 handful
Watercress (about 40 grams, or arugula)
4
Whole-wheat buns (each about 60 grams)
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Citrus juicer, 1 Cutting board, 1 Slotted spatula, 1 large Non-stick pan, 1 Teaspoon, 1 Small bowl, 1 Fork, 1 Serrated knife, 1 Paper towel

Preparation steps

1.
Turkey and Avocado Burgers preparation step 1

Squeeze the half a lemon. Cut avocado in half, remove the pit and scoop out the flesh with a spoon.

2.
Turkey and Avocado Burgers preparation step 2

Mash avocado with a fork. Mix with 2 teaspoons lemon juice and season with salt and pepper.

3.
Turkey and Avocado Burgers preparation step 3

Rinse turkey cutlets, pat dry with paper towels and season on both sides with salt and pepper.

4.
Turkey and Avocado Burgers preparation step 4

Heat the olive oil in a large non-stick pan. Add turkey cutlets and fry over medium heat on each side about 4 minutes.

5.
Turkey and Avocado Burgers preparation step 5

Meanwhile, rinse the tomatoes, cut out stems and cut the tomatoes into slices.

6.
Turkey and Avocado Burgers preparation step 6

Cut off the thick stems of watercress. Rinse watercress, spin dry and coarsely chop.

7.
Turkey and Avocado Burgers preparation step 7

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.