Hi, I'm Sydney, and welcome to Healthy Eating with HealthWorks. As spring approaches, so do warm weather
and barbecues. At barbecues, we don't always eat the healthiest things. So in this feature, we'll show you how to make a more
nutritious version of a burger and fries using low-fat and nutrient-rich ingredients. In the first
and second episodes, we'll show you how to make a vegetarian
black bean burger and turkey burger. In the third episode, we'll show you how
to make some baked sweet potato fries. Before you begin, it's important to make
sure you have a clean workspace. You will also need to wash your hands with
warm water and soap for at least 20 seconds before handling any food. After your hands and workspace are clean,
gather the following ingredients: one whole wheat English muffin, one
tablespoon of liquid egg whites, four ounces of lean
ground turkey, at least 94 percent lean, one slice of
tomato, one slice of onion, one leaf of lettuce, one slice of mozzarella cheese, garlic
powder, optional toppings such as ketchup and mustard, and cooking spray. You will also
need the following utensils: one medium bowl, a cooking thermometer, a skillet or fry pan, one spatula, and a plate. Begin by splitting the english muffin into
two halves and placing them on the plate. Compared to a regular hamburger bun, the
whole wheat English muffin is an excellent source of whole grains, and
contains more fiber than enriched grains, to help you feel
fuller, longer. Next, place the turkey, egg whites, and
garlic powder into the medium bowl. Mix all of the ingredients together using
your hands until thoroughly combined. Then, form the meat mixture into a four inch patty. Turkey meat is very high in
phosphorus, which helps to absorb calcium for strong
bones, and iron to transport oxygen throughout the body. After you're handling the meat, be sure to wash
your hands with soap and warm water to prevent foodborne illness. Next, we'll
cook our burger patty. We're using a stove, but you can easily use
a grill. First, place the grill pan or skillet on the stove, over medium-high heat. Once the pan is heated, spray the pan
with olive oil cooking spray. Then, using your spatula, place the burger patty on the pan. Olive oil cooking spray is rich in
vitamin E, which protects your skin and has antioxidants that helps to
prevent illnesses caused by free radicals in the environment. Cook the burger 3 to 4 minutes on each side using the
spatula to flip the burger over. To prevent foodborne illness and ensure that the burger is cooked
properly, use your cooking thermometer and place it in the center of the burger. The thermometer should read 165 degrees Fahrenheit for 15 seconds. Once the burger is cooked, place once slice of mozzarella cheese on top
and cook until melted, approximately 45 seconds. Then, use your spatula to remove the burger
and place on 1/2 of your English muffin. Next, add your favorite burger toppings.
We're going to use lettuce, tomato, onion, ketchup, and mustard. Tomato and onion are great sources of
vitamin C, which help to fight diseases, heal cuts
and wounds, and prevent illnesses. Next, add the other half of your English
muffin on top and you're ready to enjoy. This recipe takes care of your protein
needs for one meal and also provides one serving of whole
grains. We hope you enjoy. Thank you for watching Healthy Eating
with HealthWorks. Be sure to watch our second episode on creating a vegetarian black bean
burger, and our third episode, creating baked sweet potato fries.