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Build a much better Burger

Makes: 6 servings

1 slightly beaten egg white
Two tablespoons water
1/4 cup bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan
1 pound lean ground beef
6 whole-grain buns
Lettuce, tomato slices, and red-onion slices

1. Combine egg white, water, bread crumbs, carrot, onion, bell pepper, salt, and pepper inside a large bowl.

2. Add Parmesan and beef; mix. Shape into six 1/2-inch-thick patties.

3. Grill burgers while on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more, or until no pink remains.

4. Serve burgers on buns with veggies.

Nutrition facts per serving: 232 calories, 18g protein, 19g carbohydrate, 9g fat (3g saturated), 3g fiber

Better Than Cheddar

A slice of cheddar adds 113 calories. Mix Parmesan into the patties for a burst of flavor – and much less than one fat gram per burger, says Susan Mitchell, RD, PhD, coauthor of Fat Is just not Your Fate.

Spread Yourself Thin

Mustard, ketchup, and barbecue sauce are low-cal and fat-free. Mad about mayo? Skip the fact favoring the use of an easy canola version for heart-healthy fats including a fraction of your calories.

Swap Meat

Just search for “ground round” or “ground sirloin” to be certain you’re receiving a lean cut of beef, Mitchell suggests.

On a Roll

Before you’d put those buns in your shopping cart application, be sure the main or second ingredient is whole grain or wheat or grain. Each bun really should have as a minimum three grams of fiber.

Produce Punch

Packing the patties with bell peppers, carrots, and onions is a sneaky approach to add nutrients and also juiciness.

Get far healthier grilling tips from a Healthy Grilling Guide

Fat-Free Fries

What’s a burger without fries? Try our easy sweet-potato recipe, brimming with antioxidants and containing only 76 calories – with out fat – per serving.

Makes: 4 servings

STEP 1: Cut 2 scrubbed medium sweet potatoes into quarters; cut each quarter lengthwise into 4 wedges. Arrange for a baking pan misted with nonstick cooking spray.

STEP 2: Combine 1/2 teaspoon each salt, ground cumin, chili powder, and paprika, and 1/4 teaspoon pepper; sprinkle over potatoes.

STEP 3: Bake for 25 minutes at 425?degrees?F., or until potatoes are brown and tender, turning once.

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