Spicy turkey and zucchini burger
- 19 ingredients
- Servings per recipe: 5
- Serving size: 192 g
Preparation & details:
www.simplyrecipes.com/recipes/spicy_turkey_and_zucchini_burger/
Source: Simply Recipes
459 recipes on HappyForks
Amount per 100 g
- Energy (calories): 125 kcal 6%
- Protein: 12.62 g 23%
- Fat: 7.62 g Why gray? Help 16%
- Carbohydrates: 2.18 g 1%
Calorie breakdown
Help
- Protein: 40% 50 kcal
- Fat: 54% 67 kcal
- Carbohydrates: 6% 8 kcal
Omega 6 : Omega 3
Help
1:1 20:1 7:1
General
Energy
125 kcal
6%
Water
76.52 g
3%
Carbohydrates
Carbohydrate
2.18 g
1%
Fiber
0.6 g
2%
Sugars, total
1.21 g
Starch
0 g
Lipids
Total lipid (fat)
7.62 g
16%
Total polyunsaturated
1.227 g
Omega 3 (n-3)
0.136 g
9%
Omega 6 (n-6)
0.971 g
8%
Total monounsaturated
4.426 g
Total saturated
1.377 g
as low as possible
Total trans
0.043 g
as low as possible
Cholesterol
30 mg
as low as possible
Protein + aminoacids
Protein
12.62 g
23%
Tryptophan
0.132 g
41%
Threonine
0.529 g
41%
Isoleucine
0.522 g
43%
Leucine
0.96 g
36%
Lysine
1.029 g
42%
Methionine + Cystine
0.458 g
38%
Methionine
0.336 g
Cystine
0.122 g
Phenylalanine + Tyrosine
0.869 g
41%
Phenylalanine
0.456 g
Tyrosine
0.413 g
Valine
0.544 g
35%
Vitamins
Vitamin C
6.5 mg
9%
Folate, total
15 µg
Folate, DFE
15 µg DFE
4%
Vitamin B-1 (Thiamin)
0.051 mg
5%
Vitamin B-2 (Riboflavin)
0.114 mg
10%
Vitamin B-3 (Niacin)
4.778 mg
34%
Vitamin B-5 (Pantothenic acid)
0.526 mg
11%
Vitamin B-6
0.467 mg
36%
Vitamin B-12 (Cobalamin)
0.32 µg
13%
Vitamin A
246 IU
11%
Vitamin E
1.25 mg
8%
Vitamin D
7 IU
1%
Vitamin K
12.3 µg
14%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
31 mg
3%
Magnesium, Mg
23 mg
7%
Phosphorus, P
139 mg
20%
Iron, Fe
0.86 mg
5%
Potassium, K
252 mg
5%
Sodium, Na
337 mg
22%
Zinc, Zn
1.03 mg
13%
Copper, Cu
0.056 mg
6%
Selenium, Se
11.6 µg
21%
Manganese, Mn
0.101 mg
6%
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Ingredients
Ingredient description | Matched product |
---|---|
1 pound ground turkey meat | Ground turkey · fat free · raw - 1 lb |
Just under 2 cups, lightly packed, coarsely grated zucchini | Squash · summer · zucchini · includes skin · raw - 2 cup, sliced |
3 green onions, thinly sliced, onion greens included | Onions · spring or scallions (includes tops and bulb) · raw - 3 medium (4-1/8" long) |
2 Tbsp chopped fresh mint (spearmint) | Spearmint · fresh - 2 tbsp |
2 Tbsp chopped fresh cilantro (tender stems included) | Coriander (cilantro) leaves · raw - 2 tbsp |
1 clove garlic, crushed and minced | Garlic · raw - 1 clove |
1 teaspoon ground cumin | Spices · cumin seed - 1 tsp, whole |
1 teaspoon Kosher salt | Salt · table - 1 tsp |
1/2 teaspoon freshly ground black pepper | Spices · pepper · black - 0.5 tsp, ground |
1/2 teaspoon cayenne | Spices · pepper · red or cayenne - 0.5 tsp |
3 Tbsp vegetable oil | Oil · vegetable · Natreon canola · high stability · non trans · high oleic (70%) - 3 tbsp |
Sour cream sauce | |
1/4 cup sour cream | Cream · sour · cultured - 0.25 cup |
1/3 cup plain Greek yogurt | Yogurt · Greek · plain · nonfat - 80 g |
1 teaspoon grated lemon zest | Lemon peel · raw - 1 tsp |
1 Tbsp lemon juice | Lemon juice · raw - 1 tbsp |
1/2 teaspoon minced garlic | Garlic · raw - 0.5 tsp |
2 teaspoons olive oil | Oil · olive · salad or cooking - 2 tsp |
1/4 teaspoon salt | Salt · table - 0.25 tsp |
Pinch of freshly ground black pepper | Spices · pepper · black - 0.5 dash |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.