A Better Burger

Healthy Food Bytes - A Better Burger

It’s that time. It’s time to dust-off the grill and start cooking outdoors again. While many people are interested in more ways to cook chicken – maybe my next entry - did you know there are many exciting ways to prepare a burger, and it can be healthful too. This year, get out of your comfort zone and try some new ways to prepare burgers. You too can make gourmet-style, explode in your mouth, deliciousness. Here’s a few recipes to try:

Turkey Pattie
http://www.foodnetwork.com/recipes/ellie-krieger/stuffed-turkey-burgers-recipe2/index.html

http://www.eatingwell.com/recipes/smoky_bison_burgers.html

Bison Pattie
http://www.eatingwell.com/recipes/med_portobello_burger.html

Veggie Pattie
http://www.foodnetwork.com/recipes/guy-fieri/morgans-veggie-patties-recipe/index.html


Here’s a simple recipe:
Burger Mix
1 lb ground white turkey
1 small onion (finely chopped)
1 large garlic clove (finely chopped)
Adding onion and garlic to the mix will give the lean turkey some needed moisture
Salt and Pepper to taste

When making burgers, think Mexican, think Italian, think Asian
Mexican - Add to the mix:
Chili powder
Cumin
Green chili small dice – can or fresh
Red and yellow bell pepper – small dice
Top with avocado and/or pepper jack cheese

Italian - Add to the mix:
Parsley
Basil
Sun Dried Tomatoes – finely chopped
A little Parm cheese
Top with sauce (crushed tomato, garlic, salt and pepper) and fresh mozarella slice


Asian - Add to the mix:
Green Onion – small chop
Ginger – grated – a little goes a long way
Soy Sauce
Top with peanut sauce or hoisen sauce, spinach leaves, sauteed Shitake mushrooms
(Salmon patty pairs well with this recipe)

Topping Ideas for all American burgers:
Sauteed Red Onion Rings

Sauteed Mushrooms

Reduced fat, cooked bacon (no nitrates, hormones or antibiotics) – just one slice cut in half and criss-cross on top of patty. This will give you the flavor you’re looking for with a lot less fat per serving. This should only be an occasional treat. Try low fat turkey bacon as well.

Reduced fat natural cheese (hormone free, antibiotic free) – only one slice or two tablespoons of shredded (moderation is key)

Healthy Tips
Use whole grain burger buns

Mustard packs a great taste without fat - try all kinds

BBQ sauce also add a great taste without fat (some bottled recipes can have a lot of sugar – check the label. Making homemade BBQ is easy – and you can control the sugar and make to your likings – check out Food Network for recipe ideas.

Practice portion control – eat a salad such as Asian coleslaw, or green salad to fill you up in place of a second burger.

Don’t burn your burgers – it can be hazardous to your health - see my blog entry on grilling.

Thanks for reading Healthy Food Bytes: A Better Burger