Budget-Friendly Asian Turkey Burgers - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 20 ounces lean ground turkey (93% fat free)
- 2 scallions (white and green part), minced
- 1 clove garlic, minced
- 1 tablespoon oyster sauce (if you cannot find oyster sauce, sub 1 tablespoon reduced sodium soy sauce)
- 1 teaspoon Thai chili garlic paste
- 1 teaspoon sesame oil
- 1 tablespoon grated ginger
- 1 tablespoon lime juice
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
- 1/3 cup non-fat, plain yogurt
- 1 teaspoon Sriracha
- 12 leaves bibb lettuce
- 18 slices cucumber
Instructions
- Prepare an indoor or outdoor grill.
- In a large bowl, combine ground turkey, scallions, garlic, oyster sauce, chili garlic paste, sesame oil, grated ginger, lime juice, salt (optional), and pepper. Form into 6 patties and refrigerate until ready to grill, at least 15 minutes.
- Grill burgers for 5-7 minutes on each side or until the internal temperature of the burger is 165 degrees F.
- To assemble the burgers, combine the yogurt and Siracha in a small bowl. Layer each burger between two leaves of lettuce with a scant 1 tablespoon yogurt mixture and 3 cucumber slices.
- Cost: $9.92 for entire recipe
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Budget-Friendly Asian Turkey Burgers contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Sesame: Provide calcium, iron, and zinc beneficial for PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Budget-Friendly Asian Turkey Burgers can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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