Doctor's Review: Medicine on the Move

September 28, 2021

© Mike McColl

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Asian turkey burgers and slaw

30-minute meals from one of Canada's experts on nutrition

Asian flavours go well with turkey. For ease, you can use a pre-packaged coleslaw mix, or make your own by grating a selection of your favourite vegetables -- try white, red or green cabbage, carrots and broccoli. This dish is quite satisfying without the bun, but it's also delicious served on a whole-grain roll with sliced tomato and an extra dollop of hoisin sauce. Dairy free.

Prep time: 15 minutes
Cook time: 10 minutes

For the burgers
1 lb. (500 g) ground turkey
1/4 c. (60 ml) unseasoned panko or dry breadcrumbs
3 tbsp. (45 ml) hoisin sauce
11/2 tsp. (7.5 ml) minced peeled fresh ginger
1 tsp. (5 ml) minced garlic
1/4 c. (60 ml) finely diced onion
2 tsp. (10 ml) reduced sodium soy sauce
1 tsp. (5 ml) Sriracha or your favourite hot sauce
1 tsp. (5 ml) sesame oil

For the slaw
21/2 c. (625 ml) packed coleslaw (pre-packaged or homemade)
2 tbsp. (30 ml) chopped fresh cilantro leaves
1 tbsp. (15 ml) hoisin sauce
1 tsp. (5 ml) sesame oil 1 tsp. (5 ml) minced peeled fresh ginger

1 tsp. (5 ml) Sriracha or your favourite hot sauce
1 tsp. (5 ml) toasted sesame seeds

In a bowl, combine the turkey, panko, hoisin, ginger, garlic, onion, soy sauce, Sriracha and oil. Divide the mixture into 4 equal portions and, using your hands, form into 4 patties.

Preheat a grill or heat a skillet to medium-high. If using a skillet, lightly spray with vegetable oil. Cook the burgers for about 5 minutes per side or until cooked through and temperature reaches 165F (74C) on a cooking thermometer.

In a large bowl, toss together the coleslaw, cilantro, hoisin, oil, ginger, Sriracha and sesame seeds.

To serve, divide the burgers among the serving plates. Top each burger with slaw. Makes 4 servings.

Nutrition tip: Turkey is an excellent source of lean protein and contains the amino acid tryptophan, a building block of the brain compound serotonin, which induces better sleep and calmness. Plus, 4 ounces (120 g) of ground turkey contains only 163 calories, 8 grams of fat and 2 grams of saturated fat. Compare that with the same amount of ground beef, which contains 250 calories, 17 grams of fat and 7 grams of saturated fat.

For kids: Turn this burger into mini sliders for kids. Turkey contains vitamin B12, important for a child's brain function. If they don't like a store-bought slaw, simply serve this with some grated carrots. Omit the Sriracha.

Nutritional information per serving

Calories 262
Carbohydrates 15.6 g
Fibre 2 g
Protein 24.1 g
Fat 11.7 g
Saturated Fat 2.6 g
Cholesterol 75 mg
Sodium 467 mg

This article was accurate when it was published. Please confirm rates and details directly with the companies in question.


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