Bison Burger With Bacon And Caramelized Onion
Enjoy a real bacon burger for fewer calories by making patties out of bison, which is leaner and richer-tasting than cow. Bonus: bison is always pastured and usually antibiotic-and hormone-free.
PREP TIME: 10 minutes / TOTAL TIME: 30 minutes / SERVINGS: 4
1 lb lean ground bison½ tsp kosher salt
½ tsp black pepper
2 tsp olive oil
2 slices bacon, finely chopped
1 med yellow onion, sliced
2 Tbsp apple cider vinegar
4 whole wheat brioche rolls
1 lg tomato, sliced
4 leaves butter lettuce
1. MIX bison, salt, and pepper in medium bowl. Cover and chill while preparing remaining ingredients.
2. HEAT oil and bacon in large skillet over medium heat. Cook until bacon crisps. Add onion, reduce heat, and cook, stirring occasionally, until onion is soft and golden, about 20 minutes. Transfer to bowl and stir in vinegar.
3. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. Form meat into 4 equal balls and flatten each to ¼" thick. Grill until cooked through, about 5 minutes. Serve on rolls with bacon-onion mixture, tomato, and lettuce.
2. HEAT oil and bacon in large skillet over medium heat. Cook until bacon crisps. Add onion, reduce heat, and cook, stirring occasionally, until onion is soft and golden, about 20 minutes. Transfer to bowl and stir in vinegar.
3. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. Form meat into 4 equal balls and flatten each to ¼" thick. Grill until cooked through, about 5 minutes. Serve on rolls with bacon-onion mixture, tomato, and lettuce.
NUTRITION (per serving) 511 cal, 30 g pro, 43 g carb, 3 g fiber, 8 g sugars, 25 g fat, 9 g sat fat, 627 mg sodium
Barbecued Tofu Burger
Most barbecued sandwiches are sugar bombs, especially when meat is marinated for hours. This vegan burger skips that step by using smoked tofu, so you can cut back on sugary sauce.
PREP TIME: 15 minutes / TOTAL TIME: 30 minutes / SERVINGS: 4
2 pkg (8 oz each) smoked or plain tofu
1 c low-sugar barbecue sauce (we like Woodstock)
2 Tbsp orange juice
4 tsp vegan mayonnaise
1 Tbsp apple cider vinegar
1 tsp Dijon mustard
¼ tsp kosher salt
¼ tsp black pepper
2 c shredded cabbage
½ c shredded carrots
½ sm red onion, sliced
4 whole wheat brioche rolls
½ c sliced sour pickles
1 c low-sugar barbecue sauce (we like Woodstock)
2 Tbsp orange juice
4 tsp vegan mayonnaise
1 Tbsp apple cider vinegar
1 tsp Dijon mustard
¼ tsp kosher salt
¼ tsp black pepper
2 c shredded cabbage
½ c shredded carrots
½ sm red onion, sliced
4 whole wheat brioche rolls
½ c sliced sour pickles
1. SLICE each block of tofu in half lengthwise. (Each piece will be about 1/2" thick.) Arrange in shallow baking dish and cover with barbecue sauce. Let marinate while preparing slaw.
2. WHISK orange juice, mayonnaise, vinegar, mustard, salt, and pepper in medium bowl. Add cabbage, carrots, and onion. Toss well to coat.
3. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. Add marinated tofu and grill until heated through, about 5 minutes. Serve on rolls, topped with slaw and pickles.
2. WHISK orange juice, mayonnaise, vinegar, mustard, salt, and pepper in medium bowl. Add cabbage, carrots, and onion. Toss well to coat.
3. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. Add marinated tofu and grill until heated through, about 5 minutes. Serve on rolls, topped with slaw and pickles.
NUTRITION (per serving) 385 cal, 18 g pro, 55 g carb, 5 g fiber, 16 g sugars, 11 g fat, 1 g sat fat, 1,010 mg sodium
Chickpea-And-Walnut Burger
Forgo frozen processed patties for this easy, fresh option, which turns meatless into max taste by mixing beans with scallions, carrots, and walnuts, all topped with a creamy honey-tahini sauce.
PREP TIME: 10 minutes / TOTAL TIME: 30 minutes + chilling time /SERVINGS: 4
1 Tbsp ground flaxseed meal
¼ c tahini
4 tsp lemon juice
2 tsp honey
2 c rinsed and drained canned chickpeas
½ c roughly chopped walnuts
½ c shredded carrots
3 scallions, roughly chopped
3 cloves garlic, minced
½ c cooked brown rice
¼ c chopped parsley
1 tsp ground cumin
¾ tsp kosher salt
¾ tsp black pepper
½ tsp cinnamon
4 hamburger rolls
4 leaves lettuce
⅓ cucumber, sliced
2 radishes, sliced
¼ c tahini
4 tsp lemon juice
2 tsp honey
2 c rinsed and drained canned chickpeas
½ c roughly chopped walnuts
½ c shredded carrots
3 scallions, roughly chopped
3 cloves garlic, minced
½ c cooked brown rice
¼ c chopped parsley
1 tsp ground cumin
¾ tsp kosher salt
¾ tsp black pepper
½ tsp cinnamon
4 hamburger rolls
4 leaves lettuce
⅓ cucumber, sliced
2 radishes, sliced
1. COMBINE flaxseed meal and 3 Tbsp warm water in small bowl. Let stand. In another small bowl, combine tahini, lemon juice, and honey. Set aside.
2. COMBINE chickpeas, walnuts, carrots, scallions, and garlic in bowl of food processor. Puree until almost smooth. Transfer to medium bowl and stir in rice, parsley, cumin, salt, pepper, cinnamon, and reserved flax-water mixture. Chill at least 1 hour. Form into 4 equal patties.
3. COAT large nonstick skillet lightly with cooking spray and heat to medium. Cook patties until golden on both sides and heated through, 8 to 10 minutes. Serve on rolls topped with tahini spread, lettuce, cucumber, and radishes.
2. COMBINE chickpeas, walnuts, carrots, scallions, and garlic in bowl of food processor. Puree until almost smooth. Transfer to medium bowl and stir in rice, parsley, cumin, salt, pepper, cinnamon, and reserved flax-water mixture. Chill at least 1 hour. Form into 4 equal patties.
3. COAT large nonstick skillet lightly with cooking spray and heat to medium. Cook patties until golden on both sides and heated through, 8 to 10 minutes. Serve on rolls topped with tahini spread, lettuce, cucumber, and radishes.
NUTRITION (per serving) 590 cal, 18 g pro, 81 g carb, 14 g fiber, 9 g sugars, 25 g fat, 2.5 g sat fat, 838 mg sodium
Pork Sausage Burger
Spiced lean pork combines with an egg sunny-side up to pack this burger with a whopping 38 g of protein. Parsley and peppery arugula add vitamins K and C. Make it low-carb by switching out the bun for a sturdy lettuce leaf.
PREP TIME: 10 minutes / TOTAL TIME: 20 minutes / SERVINGS: 4
1 lb lean ground pork
2 Tbsp chopped fresh parsley
1 tsp fennel seeds
¾ tsp smoked paprika
½ tsp kosher salt
½ tsp black pepper
½ tsp red-pepper flakes
1 clove garlic, grated
1 sm shallot, grated
4 lg eggs
4 whole wheat ciabatta rolls
2 c baby arugula
2 Tbsp chopped fresh parsley
1 tsp fennel seeds
¾ tsp smoked paprika
½ tsp kosher salt
½ tsp black pepper
½ tsp red-pepper flakes
1 clove garlic, grated
1 sm shallot, grated
4 lg eggs
4 whole wheat ciabatta rolls
2 c baby arugula
1. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. In medium bowl, mix pork, parsley, fennel, paprika, salt, black pepper, red-pepper flakes, garlic, and shallot. Form into 4 equal patties. Grill until cooked through, about 5 minutes. Let burgers rest while preparing eggs.
2. COAT large nonstick skillet lightly with cooking spray and heat to medium. Add eggs and cook to desired doneness. Serve burgers on rolls, topped with eggs and arugula.
2. COAT large nonstick skillet lightly with cooking spray and heat to medium. Add eggs and cook to desired doneness. Serve burgers on rolls, topped with eggs and arugula.
NUTRITION (per serving) 420 cal, 38 g pro, 42 g carb, 3 g fiber, 1 g sugars, 11 g fat, 3 g sat fat, 911 mg sodium
Stuffed Beef Burger
This easy-to-prep burger has an inside surprise of kale, mushrooms, and goat cheese, giving you extra veggies, more calcium, and fewer calories than an all-meat patty.
PREP TIME: 12 minutes / TOTAL TIME: 45 minutes / SERVINGS: 4
1 lb 90% lean ground beef
½ tsp kosher salt
½ tsp black pepper
2 Tbsp olive oil
1½ oz shiitake mushrooms, sliced
½ sm yellow onion, finely chopped
1 lg kale leaf (1 oz), stemmed and sliced
1 clove garlic, minced
1 oz goat cheese, crumbled
4 whole wheat rolls
1 avocado, sliced
2 c (2 oz) sprouts or microgreens
Dijon mustard, for serving
½ tsp kosher salt
½ tsp black pepper
2 Tbsp olive oil
1½ oz shiitake mushrooms, sliced
½ sm yellow onion, finely chopped
1 lg kale leaf (1 oz), stemmed and sliced
1 clove garlic, minced
1 oz goat cheese, crumbled
4 whole wheat rolls
1 avocado, sliced
2 c (2 oz) sprouts or microgreens
Dijon mustard, for serving
1. MIX beef, salt, and pepper in medium bowl. Cover and chill while preparing remaining ingredients.
2. HEAT oil in large skillet over medium-high heat. Add mushrooms, onion, kale, and garlic. Cook until browned and softened, 4 to 5 minutes. Transfer to small bowl and cool to room temperature. Stir in goat cheese.
3. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. Form meat into 4 equal balls and press a large indent into each, creating a small pocket. Fill each pocket with 1 Tbsp of the cheese-vegetable mixture, cover hole with meat, and flatten into burger shape, about 3½" wide. Grill until cooked through, about 8 minutes, or until internal temperature reaches 145°F for medium-rare. Serve on rolls with avocado, sprouts, and mustard.
2. HEAT oil in large skillet over medium-high heat. Add mushrooms, onion, kale, and garlic. Cook until browned and softened, 4 to 5 minutes. Transfer to small bowl and cool to room temperature. Stir in goat cheese.
3. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. Form meat into 4 equal balls and press a large indent into each, creating a small pocket. Fill each pocket with 1 Tbsp of the cheese-vegetable mixture, cover hole with meat, and flatten into burger shape, about 3½" wide. Grill until cooked through, about 8 minutes, or until internal temperature reaches 145°F for medium-rare. Serve on rolls with avocado, sprouts, and mustard.
NUTRITION (per serving) 390 cal, 29 g pro, 27 g carb, 7 g fiber, 4 g sugars, 19.5 g fat, 5 g sat fat, 718 mg sodium
Chicken Banh Mi Burger
Get more flavor and less saturated fat than that of a beef burger with this Vietnamese take on a traditional chicken sandwich. Cucumber-carrot slaw and cilantro add a dose of fiber and antioxidants.
PREP TIME: 15 minutes / TOTAL TIME: 30 minutes / SERVINGS: 4
3 Tbsp mayonnaise
2 Tbsp Sriracha sauce
1 lb lean ground chicken or turkey
2 Tbsp chopped cilantro, plus sprigs for serving
4 tsp fish sauce
1 clove garlic, grated
1 tsp black pepper
¼ tsp kosher salt
2 Tbsp rice vinegar
2 tsp honey
1 c shredded carrots
1 c sliced cucumber
½ sm white onion, sliced
½ jalapeño, sliced (optional)
1 baguette, cut into 4 pieces (4½" each) and sliced open
2 Tbsp Sriracha sauce
1 lb lean ground chicken or turkey
2 Tbsp chopped cilantro, plus sprigs for serving
4 tsp fish sauce
1 clove garlic, grated
1 tsp black pepper
¼ tsp kosher salt
2 Tbsp rice vinegar
2 tsp honey
1 c shredded carrots
1 c sliced cucumber
½ sm white onion, sliced
½ jalapeño, sliced (optional)
1 baguette, cut into 4 pieces (4½" each) and sliced open
1. MIX mayonnaise and 1 Tbsp of the Sriracha sauce in small bowl. Chill while preparing burgers.
2. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. In medium bowl, mix chicken, cilantro, remaining 1 Tbsp Sriracha sauce, 2 tsp of the fish sauce, and garlic, pepper, and salt. Form into 4 burgers (3" x 5" each). Grill until cooked through, 6 to 8 minutes, or until internal temperature reaches 165°F. Let rest while preparing toppings.
3. WHISK vinegar, honey, and remaining 2 tsp fish sauce in another small bowl. Add carrots, cucumber, onion, and jalapeño (if using). Serve burgers on baguette, topped with Sriracha-mayonnaise mixture, carrot-cucumber mixture, and cilantro sprigs.
2. COAT grill or grill pan lightly with cooking spray and prepare for medium-high heat. In medium bowl, mix chicken, cilantro, remaining 1 Tbsp Sriracha sauce, 2 tsp of the fish sauce, and garlic, pepper, and salt. Form into 4 burgers (3" x 5" each). Grill until cooked through, 6 to 8 minutes, or until internal temperature reaches 165°F. Let rest while preparing toppings.
3. WHISK vinegar, honey, and remaining 2 tsp fish sauce in another small bowl. Add carrots, cucumber, onion, and jalapeño (if using). Serve burgers on baguette, topped with Sriracha-mayonnaise mixture, carrot-cucumber mixture, and cilantro sprigs.
NUTRITION (per serving) 472 cal, 27 g pro, 50 g carb, 1 g fiber, 6 g sugars, 17.5 g fat, 3.5 g sat fat, 979 mg sodium
Source
http://www.prevention.com/food/healthy-burgers
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