1 1/4 lbs lean ground turkey
1/2 cup flaxmeal (2 oz)*
1/2 small red bell pepper, finely diced
2 scallions, thinly sliced
6 tbsp reduced-fat soft goat cheese, preferably one flavored with herbs or garlic
3/4 tsp salt
4 tsp extra-virgin olive oil
4 very thin whole-wheat sandwich rolls (1.5 oz each), split, or 8 slices multigrain bread (optional)
1 tbsp balsamic vinegar
4 thick slices tomato
Bibb lettuce (optional)
*If you can only find whole flaxseed at the market, simply grind it into meal in a spice grinder or small coffee grinder.
In a large bowl, combine the turkey, flaxmeal, bell pepper, scallions, 2 tablespoons of the goat cheese, and 1/2 teaspoon of the salt. Using your hands, blend well and form into 4 balls. Poke a hole into the center of each ball and stuff each with 1 tablespoon of the remaining goat cheese.
Pinch the turkey mixture to seal in the cheese and gently form into 4 patties. Make them as flat as you can (to speed the cooking), taking care not to squeeze the cheese out.
In a large nonstick skillet, heat the oil over medium-high heat. Sprinkle the pan with the remaining 1/4 teaspoon salt. Reduce the heat to medium, add the patties, and cook until browned on one side, about 3 minutes. Turn the patties over and cook for 2 minutes longer. Add 1/4 cup water to the pan, reduce the heat to a high simmer, and cover. Cook for 8 to 10 minutes, until the burgers are cooked all the way through. Meanwhile, lightly toast the sandwich rolls, if using.
To serve, brush one side of each of 4 roll halves with balsamic vinegar. Top a burger, a tomato slice, lettuce (if using), and the other roll half.
Per serving (with roll):
1g saturated fat
Per serving (without roll):
1g saturated fat
Adapted The South Beach Diet Super Quick Cookbook by Arthur Agatston, M.D. © 2010 by Arthur Agatston, M.D. By arrangement with Rodale, Inc., Emmaus, PA 18098.
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