Friday, October 15, 2010

Lose the guilt: Burger & Mashed

But where are my fries, you ask?
I decided to toss the taters and substitute for a healthier, less carb alternative that I've been wanting to try for a while; mashed cauliflower.
Don't run away. It's good. I promise.
And the turkey burger is pretty tasty as well; Mr. Not Your Bubbe's Kitchen is in charge of the beef burgers; I find myself in charge of the turkey burgers. It works.
Here we go:
What you need:

  • About 20 ounces of 99% lean ground turkey breast
  • 1/4 cup of yellow onion chopped finely
  • 2 cloves garlic, minced
  • 1 tsp (about) of worcestershire sauce
  • 1/8-1/4 cup of egg beaters
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/8 tsp cayenne pepper
  • 2 tsp grill mates montreal steak seasoning with reduced sodium
  • 50% light cheddar cheese slices (like Cabot, Trader Joe's, Kraft)
  • 1/2 Tbsp of oil
  • whole wheat burger buns (4)
  • 1 head of cauliflower
  • some kosher salt & black pepper
  • 2 Tbsp fat free cream cheese
  • 1/4 cup of 2% shredded cheddar
  • 1 Tbsp light style butter
  • 1/4 cup of fat free half and half (you could use skim also, but I suggest adding 1-2 tsp of cornstarch in the milk before adding to the mashed cauliflower
  • Fry pan, food processor or immersion blender
How to do it:
Assemble the burger patties-
In a bowl, add the meat, onion, garlic, worcestershire sauce, egg beaters, spices together.
Mixture will be very wet. Mold 4 burgers of equal size.
Heat oil in a non stick pan.
Place burgers on pan, do not squeeze them; allow the juice to stay in the burger. Cook on each side for about 7 minutes. Burgers should be golden brown.
Add cheddar to each burger, place a cover on the pan and let cheese melt for about 1-2 minutes.
Arrange with your favorite fixin's; lettuce, tomato, avocado is what I made mind with.
Now for the cauliflower-
Chop the cauliflower roughly and add to salted water. Boil for about 20 minutes.
Next drain the vegetable in a colander and take a bowl or a plate and lightly press all the liquid out of the cauliflower. 
Place cauliflower in a food processor and pulse until smooth. Add cream cheese, half and half, butter, cheese. Pulse again. Sprinkle with salt and pepper.

It's good eats, folks. Hungry yet?
Serving Size: 1 burger patty

Amount per Serving

Calories 254
Calories from Fat 62.4

Total Fat 6.93g
Saturated Fat 3.25g
Cholesterol 91.25mg
Sodium 793.63mg
Total Carbohydrate 3.77g
Dietary Fiber 0.28g
Sugars 0.38g
Protein 42.42g

Serving Size: 1 cup

Amount per Serving

Calories 69
Calories from Fat 27.7

Total Fat 3.08g
Saturated Fat 1.88g
Cholesterol 6.25mg
Sodium 159.79mg
Total Carbohydrate 5.95g
Dietary Fiber 1.88g
Sugars 3.04g
Protein 4.74g


  1. This is definitely making me hungry! Love the recipes- thanks for sharing :) The farm families who own Cabot appreciate the Cabot recommendation!

  2. Cabot is one of my favorites- best reduced fat cheddar there is. All of them! Even the 75% is pretty tasty!!