Provided by Edna Cox Rice
Build a Better Burger
Summer’s approaching and this time of year a real family favorite is a juicy burger on the grill. When there are no limits placed on portions, burgers get a bad rap. Here’s a few tips to build a Good-for-You burger!
· Go Lean – choose lean ground beef, or poultry for patties. For something different grill salmon -, soy -, or bean burgers.
· Be Safe –be sure to measure the internal cooking temps are at least 155’ for beef burgers and 165’ for poultry.
· Flavor Favs – mix in some herbs: garlic, basil, oregano, chives, chile powder, cilantro, onion. There are many health benefits to including herbs in cooking and with more flavor you’ll need less cheese and mayo.
· Avoid Condiment Casualties – mayo, bacon, cheese, and special sauces quickly add unwanted calories. Iceburg lettuce, tomatoes, and ketchup are boring! Make your burger a healthier, heartier treat by topping off with sliced avocado, spinach leaves, roasted peppers, grilled onions and mushrooms, reduced-fat cheese, and replace the mayo with salsa or mustard – as spicy as you like it. These veggies have heart protecting properties.
· Think Outside the Bun – try a spinach wrap, an everything bagel, or whole wheat English muffin. No matter how you wrap it, look for increased fiber with each serving. If you are a weight watcher, lose have the bun.