Get smoky barbecue flavor without a lot of excess sodium by adding a drop of liquid smoke to your recipes, like in this juicy turkey burger.
I always have a bottle of liquid smoke in my refrigerator. Why? Hickory or mesquite, both are amazing and add tremendous flavor in one small shot (like 1 teaspoon). I like the simple ingredient list: water, natural smoke flavor (mesquite or hickory), vinegar, molasses and caramel color. The hickory has a little added salt, but just 10 mg of sodium per teaspoon. These are all-natural ingredients that truly catapult a meal without changing good nutritional numbers (many times, a smoky, BBQ flavor means lots of added salt). Check out how I use liquid smoke to jazz up these burgers. Enjoy these tonight and then experiment by adding liquid smoke to your favorite chicken, beef, pork and shellfish recipes.
1- Smoked Turkey and Onion Burgers With Sharp Cheddar
20 ounces ground turkey breast
1/2 cup finely diced white onion
2 teaspoons liquid smoke, mesquite or hickory
Salt and freshly ground black pepper
Cooking spray
4 ounces sliced or shredded sharp cheddar cheese
4 whole wheat hamburger buns
4 Romaine lettuce leaves
In a large bowl, combine the turkey, onion, liquid smoke and salt and black pepper to taste. Mix well and shape the mixture into 4 burgers, each about 1-inch thick.
Spray a stove-top grill pan or griddle with cooking spray and preheat to medium-high. Add the burgers to the hot pan and cook 3-5 minutes per side, until cooked through. Add the cheese and cook 30 seconds, until the cheese melts.
Serve the burgers on the buns and top with lettuce.
