Prep: 15 minutes
Total time: 30 minutes
1 lb lean (7% fat) ground turkey (or beef)
1 tsp Worcestershire sauce
1/2 tsp garlic powder
1/2 tsp salt
1/8 tsp black pepper
2 oz (about 1/2 cup) shredded cheddar
1 Tbsp olive oil
4 hamburger rolls
1. In a bowl, combine the ground turkey, Worcestershire sauce, garlic powder, salt and pepper, and mix thoroughly; take care not to compact or mash the meat tightly (doing so can make it dry).
2. Divide the mixture into four parts, and roll each into a ball. Use your thumb to depress a large hole in the center of each ball, and fill with 2 Tbsp cheese. Mold the ground turkey around the cheese, then form into a v-inch-thick patty.
3. Heat the oil in a large nonstick skillet over medium heat.
4. Cook the burgers until the undersides are deeply browned, about 9 minutes. Flip, and cook until an instant-read meat thermometer inserted in center registers 165°F, another 7 to 9 minutes. Place on rolls.
Per serving: 413 calories, 23 g fat (10 g saturated), 708 mg sodium, 57 mg cholesterol
Quick side suggestion: Try a simple salad of thinly sliced romaine lettuce, precut julienned carrots and shredded red cabbage, with buttermilk ranch dressing.
Ideas for Picky Eaters: Substitute lean ground beef for the turkey, if preferred. For a milder flavor, use mozzarella in place of the cheddar. Turn these into cheeseburgers: two minutes before they are finished, top with cheese and cover the skillet.