Cass Regional Medical Center | Wellness Matters | Summer 2018

Makes 4 servings. Ingredients For turkey burger: 12 ounces 99% fat-free ground turkey 1 ⁄ 2 cup scallions (green onions), rinsed and sliced 1 ⁄ 4 teaspoon ground black pepper 1 large egg 1 tablespoon olive oil For spread: 2 tablespoons light mayonnaise 1 tablespoon Dijon mustard For toppings: 4 ounces spinach or arugula, rinsed and dried 4 ounces portobello mushroom, rinsed, grilled or broiled, and sliced (optional) 4 whole-wheat hamburger buns Directions w w Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on medium- high heat. w w To prepare burgers, combine ground turkey, scallions, pepper and egg, and mix well. Form into 1 ⁄ 2 - to 3 ⁄ 4 -inch- thick patties, and coat each lightly with olive oil. w w Broil or grill burgers for about 7 to 9 minutes on each side (to a minimum internal temperature of 165 degrees). w w Combine mayonnaise and mustard to make a spread. w w On each bun assemble 3 ⁄ 4 tablespoon spread, 1 ounce spinach or arugula, several slices of grilled portobello mushroom (optional), and one burger. Nutrition information Serving size: 1 burger with toppings. Amount per serving: 299 calories, 11g total fat (2g saturated fat), 89mg cholesterol, 26g carbohydrates, 29g protein, 5g dietary fiber, 393mg sodium, 424mg potassium. Source: National Heart, Lung, and Blood Institute Turkey club burger Lighten up your traditional hamburger with lean ground turkey—less saturated fat without less flavor 5 slick facts about olive oil 1. It’s a heart-healthy fat. Enjoyed in moderation, olive oil may help lower bad cholesterol levels. 2. It comes with other perks. Olive oil helps the body absorb nutrients from other foods. Besides being good for your heart, it may help lower your risk for certain types of cancer. 3. The label is telling. w w Extra virgin: Comes from the earliest processing of the oil and offers the most aroma and strongest flavor. It also may have the most health benefits because it is the least processed. w w Virgin: A slightly lower quality than extra virgin. w w Light: Refers to color and fragrance, not the calories or fat. w w Classic, pure: Still a good source of healthy fat, but may have lost some protective compounds through refining. 4. Storage matters. Heat and light are enemies of olive oil. Store it in a cool, dark place. Toss if a bitter, “off” smell or taste develops. 5. A dab will do. At about 120 calories per tablespoon, it’s a high-calorie food. Use it in small amounts as part of a healthy diet. Sources: American Heart Association; American Institute for Cancer Research; National Institutes of Health; U.S. Department of Agriculture To grill portobello mushrooms, scrape off the gills from underneath the mushroom caps. Lightly coat caps with olive oil, and grill or broil for 2 to 3 minutes on each side or until tender. Slice and set aside until burgers are ready. 2800 E. Rock Haven Road Harrisonville, MO 64701 816-380-3474 DATE: 9/30/2014 Standard CLIENT: Cass Regional Medical Center U.S. Postage PAID CCI JOB NO.: CMM30770 Cass Regional Medical Center COPY IN: 9/25/2014 To register online Visit runsignup.com and search for “Grin & Bear It Run.”