This is my healthy version of a burger and fries. I used whole wheat buns, ground turkey meant, which is low in fat, and baked sweet potato fries which are low in fat, but high in fiber and nutrients. And the best part about this meal... it is really YUMMY!
The ingredients: lean ground turkey, 1 egg, green onions, whole wheat buns, a large sweet potato, cheese, liquid smoke, Italian spice, minced garlic, olive oil, salt, and pepper.
Start with the fries, they take longer to cook. Set the oven to the broil setting and peal the sweet potato.
Then cut into thin strips. This is kind of a pain to do because the sweet potato is really tough but it makes cooking the fries so so so much faster!
Spread the fries on a baking pan and add a generous amount of olive oil. Sprinkle with a generous amount of salt and pepper (the more the better!) and spread around with your hands (make sure they are washed!) until all fries are nice and coated. Broil the potatoes until nice and browned and tender when poked with a fork. It takes about 10 to 15 minutes.
While the sweet potatoes are broiling, make the burgers. Add the ground turkey to a bowl.
Add an egg to help hold the meat together. Less fat means the meat is a lot flimsier and doesn't like to stick together. I would actually add two eggs because even with one the burgers were very flimsy and wanted to fall apart.
Then my secret ingredient: liquid smoke, it gives the sometimes bland turkey meat a really nice flavor. I usually add about a capful which is about a teaspoon.
Add a tablespoon of garlic...
and a tablespoon of Italian spice.
Chop up some scallions and add them to the bowl as well.
Then mix it all together until it looks like this. Doesn't it look nasty! I know, I know! But trust me....it tastes good!
Form the meat into hamburger patties and cook on the stovetop or on the grill. Make sure you cook them well and that they are cooked all the way through.
By now your fries are nice and golden. Remove them from the oven and let them cool a bit.
Toast your bun, place a piece of your favorite cheese on the bun and top with your grilled burger.
Then enjoy with your favorite condiments!