BBQ Ranch Turkey Burger Bowl

• 35 g Tomato sauce (1.2 oz)
• 10 g Honey (1½ tsp)
• 8 g Yellow mustard (½ tbsp)
• 5 g Apple cider vinegar (1 tsp)
• 200 g raw 93% lean ground turkey (7.1 oz raw)
• 1 g Paprika (½ tsp)
• 1 g Garlic powder (⅓ tsp)
• 1 g Salt (⅛ tsp)
• 0.3 g Black pepper (⅛ tsp)
• 5 g Olive oil (1 tsp)
• 30 g Reduced-fat cheddar, grated (1.1 oz)
• 70 g raw Romaine lettuce (2.5 oz raw)
• 70 g raw Cabbage (2.5 oz raw)
• 70 g raw Tomato (2.5 oz raw)
• 35 g raw Red onion (1.2 oz raw)
• 30 g Light ranch dressing (1.1 oz)

You'll need: Frying pan with a lid, Spatula, Small bowl, Mixing bowl, Cutting board and knife.

Method

1. Stir the BBQ sauce

   In the small bowl, stir the tomato sauce, honey, mustard and cider vinegar until smooth. Taste it; it should be sweet, tangy and a little smoky from the mustard.

   Make the sauce first. It thickens a little as it sits.

2. Shape the patties

   Mix the turkey with the paprika, garlic powder, salt and pepper in the mixing bowl, just until combined. Shape into 2 patties about 2 cm (¾ inch) thick, pressing a small dimple into the middle of each.

   The dimple keeps the patties flat as they cook, so they don't puff up like a ball.

3. Cook the patties and melt the cheddar

   Heat the oil in the frying pan over medium-high heat. Cook the patties for 5–6 minutes on each side, until browned and 74°C (165°F) in the middle. Scatter the cheddar on top, cover the pan and cook for 1 minute, until melted.

   Press only once, right when the patties go in. Pressing later squeezes out the juices.

4. Build the bowl

   Chop the romaine, cabbage, tomato and red onion into a bowl. Slice the patties and lay them on top, then drizzle with the BBQ sauce and the ranch.

   Let the patties rest for 2 minutes before slicing so the juices stay inside.

Swaps

• 93% lean ground turkey → Lean ground chickenA bit milder. Cook it to the same 74°C (165°F).
• Light ranch dressing → Nonfat Greek yogurt, same weightTangier and higher in protein. Stir in a pinch of salt.