Turkey Burgers with Quinoa Salad: A Healthy Choice for Diabetics
When it comes to comfort food, burgers often hold a special place in our hearts. However, for individuals managing diabetes, finding a healthy version that satisfies cravings without disrupting blood sugar levels can be challenging. This recipe for turkey burgers with quinoa salad presents a delicious and nutritionally balanced solution, combining high-quality proteins with complex carbohydrates and an abundance of fiber.
Ingredients for the Burgers:
- 500g ground turkey
- 1 small red onion, finely chopped
- 2 cloves of garlic, crushed
- 1 teaspoon dried thyme
- Salt and black pepper, to taste
- Olive oil, for frying
Ingredients for the Quinoa Salad:
- 150g quinoa
- 300ml water or vegetable broth
- 1 red bell pepper, chopped
- 1 cucumber, chopped
- A handful of fresh parsley, chopped
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- Salt and pepper, to taste
Preparation:
-
Turkey Burgers:
- In a large bowl, mix the ground turkey with the red onion, garlic, thyme, salt, and pepper.
- Form 4-6 patties from the mixture and set aside.
- Heat the olive oil in a pan over medium heat and fry the patties for about 5-6 minutes on each side or until fully cooked.
-
Quinoa Salad:
- Rinse the quinoa under cold water, then add it to a pot with the water or broth. Bring to a boil, then lower the heat and simmer for 15 minutes or until the quinoa is tender and the water has been absorbed.
- Let the quinoa cool, then transfer it to a large bowl.
- Add the red bell pepper, cucumber, parsley, lemon juice, and olive oil. Mix well and season with salt and pepper, to taste.
Serve the turkey burgers on a bed of quinoa salad for a balanced meal rich in proteins and fiber but low in simple carbohydrates. This combination will not only satisfy culinary cravings but also help maintain stable blood sugar levels, making it ideal for individuals with diabetes.
Nutritional Information (per serving):
- Calories: 350
- Protein: 28g
- Carbohydrates: 27g
- Fiber: 5g
- Fat: 15g
- Sugars: 3g
This recipe for turkey burgers with quinoa salad is not just healthy but incredibly tasty, offering an ideal meal option for anyone looking to manage their diabetes deliciously. Bon appétit!
