Delicious dish for your heart: Burger Bowl

Last Modified: 9/29/2022


It’s World Heart Day, and we’re marking the occasion by sharing a healthy, heart-friendly recipe that takes the traditional and turns up the nutritional value. Your family won’t miss the bun in this All American bowl courtesy of Sarah Mohrman, RDN, LD, MA, dietitian, program coordinator, PPG – Cardiology.

All American Burger Bowl

Burger Meat

1 pound extra lean ground turkey *
½ teaspoon onion powder
¼ teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon paprika
1/4 teaspoon black pepper

32 mini frozen tator tots
6 cups Romaine lettuce, chopped
2 tomatoes, diced
½ cup dill pickle chips, sliced into fourths
1 red onion, sliced into rings

Special Sauce

¼ cup light mayo
1 tablespoon ketchup
1 teaspoon yellow mustard
1 tablespoon water
1 teaspoon vinegar or lemon juice
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon paprika

1. Heat a skillet over medium-high heat. Add the extra lean ground turkey and spices. Brown the beef, breaking it up as it cooks, until it is fully cooked through.

2. While the beef is browning, make the Special Sauce. Add all of the ingredients to a small bowl and whisk together until well combined.

3. Add the frozen tots to the oven or air fryer and cook according to package directions.

4. Assemble your burger bowls. Start with romaine lettuce, add 8 mini tots on the side of lettuce, then add the toppings and cooked turkey. Drizzle the Special Sauce (thin sauce with more water if you wish) over everything and enjoy!

*Can substitute meatless crumbles or lean ground beef.

Nutrition per serving (4 servings/recipe): 323 Calories; 11g total fat; 2g saturated fat; 85mg cholesterol; 609mg sodium; 20g carbohydrate; 3g fiber; 39g protein

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