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  • Grilled Turkey Burgers with Ranch Seasoning
Grilled Turkey Burgers with Ranch Seasoning

Grilled Turkey Burgers with Ranch Seasoning

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 12–14 minutes
Total Time
  • 25 minutes
Serving
  • 4 people

Ingradients

For the Turkey Patties:
  • 1 lb (450g) ground turkey (93% lean recommended for juiciness)
  • 2 tbsp homemade or store-bought ranch seasoning mix (see note below)
  • 1 tbsp olive oil
  • 1 egg white (optional, for binding)
  • 1 clove garlic, minced
  • ¼ tsp black pepper
  • ½ tsp onion powder
For Assembly (Optional):
  • 4 whole wheat, brioche, or gluten-free burger buns
  • 1 tbsp mayonnaise or Greek yogurt
  • 1 tsp ranch dressing
  • Lettuce leaves
  • Sliced tomato
  • Sliced red onion
  • Pickles

Directions

  1. Prepare the Patties:

    • In a large bowl, combine ground turkey, ranch seasoning, olive oil, garlic, black pepper, onion powder, and egg white (if using).
    • Gently mix with hands or a spoon — do not overmix, or burgers will be tough.
    • Divide into 4 equal portions and shape into ¾-inch thick patties. Press a slight dimple in the center to prevent bulging during cooking.

  2. Chill (Optional):

    • Refrigerate patties for 10–15 minutes to help them hold shape on the grill.

  3. Preheat Grill:

    • Heat grill to medium-high (375–400°F / 190–200°C).
    • Lightly oil the grates to prevent sticking.

  4. Grill the Burgers:

    • Place patties on the grill and cook for 6–7 minutes per side, or until internal temperature reaches 165°F (74°C).
    • Avoid pressing down — this keeps them juicy.

  5. Toast Buns (Optional):

    • During the last minute of grilling, place buns cut-side down on the grill to toast lightly.

  6. Assemble & Serve:

    • Spread mayo or ranch on buns.
    • Add burger patty and toppings like lettuce, tomato, onion, and pickles.
    • Serve immediately with sweet potato fries, grilled veggies, or a side salad.

Pros:

  1. High in Protein (26g): Supports muscle health and satiety — great for active adults and seniors.
  2. Lean & Lower in Fat: Ground turkey has less saturated fat than beef — better for heart health.
  3. Flavorful with Ranch Seasoning: Herbs and spices add big flavor without extra calories.
  4. Gluten-Free & Low-Carb (patty only): Naturally suitable for keto, paleo, and gluten-free diets.
  5. Quick & Easy: Ready in under 30 minutes — perfect for weeknight dinners.

Cons:

  1. Can Be Dry: Turkey is leaner than beef; overcooking dries it out.
  2. Lower Iron Content: Turkey has less heme iron than red meat — may not suit those with anemia.
  3. Store-Bought Ranch Mix Often High in Sodium: Check labels or use homemade.
  4. Bland if Under-Seasoned: Needs bold seasoning to match beef’s richness.
  5. Not Suitable for Raw Diets: Must be fully cooked to 165°F — no rare option.

Suitability for Aged People (65+ years)

✅ Highly Suitable With Simple Tweaks:

  • High-Quality Protein (26g): Helps maintain muscle mass and strength.
  • Lower Saturated Fat: Better for heart and vascular health.
  • Soft Texture: Juicy when not overcooked — easy to chew.

🔹 Recommendations for Seniors:

  • Use 93% lean turkey (not extra-lean) to retain moisture.
  • Add 1 tbsp grated zucchini or apple to the mix for tenderness and flavor.
  • Serve on a soft bun or lettuce wrap if chewing is difficult.
  • Pair with mashed sweet potatoes or steamed carrots for balanced nutrition.
  • Use low-sodium ranch seasoning if managing blood pressure.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Iron Deficiency / Anemia
Turkey has less heme iron than red meat.
Pair with vitamin C-rich sides (e.g., bell peppers) to boost absorption.
Kidney Disease
High phosphorus and potassium from turkey.
Avoid or consult a renal dietitian.
Lactose Intolerance
Ranch seasoning/dressing may contain dairy (buttermilk powder).
Use dairy-free ranch mix or seasoning only.
GERD / Acid Reflux
High-fat toppings (mayo, cheese) may trigger symptoms.
Skip mayo; use mustard and fresh veggies.
Diabetes
Lean protein is safe; watch bun choice.
Serve in lettuce wrap or low-carb bun.
Difficulty Chewing
Burgers can be firm.
Chop patty into small pieces or serve as a salad toppin

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
210
Total Fat
11g
14%
Saturated Fat
3g
15%
Trans Fat
0.2g
Cholesterol
95mg
32%
Sodium
480mg
21%
Total Carbohydrate
2g
1%
Dietary Fiber
0g
0%
Total Sugars
1g
Protein
26g
52%
Vitamin A
120 IU
2%
Vitamin C
2mg
2%
Calcium
30mg
2%
Iron
1.5mg
8%
Potassium
440mg
9%