Shape Up and Build a Better and Healthier Burger this Summer!

Granted, grilling is one of the healthiest cooking techniques around, but the process can quickly turn into a dietary disaster if you make your burgers with fatty cuts of beef and serve them alongside a plateful of fattenting fries, potato salad, or potato chips. But there is a better way, fellow burger lovers!  Creativity in the kitchen will pay off in both the health and taste departments.

The following delicious-sounding AND healthy Burger recipes appear in the August issue of Shape Magazine (a personal favorite).  They’re presented to you, here, courtesy of the magazine.  Cool?  Way cool!

You aren’t going to believe how amazing these recipes sound!

BLACK BEAN TOSTADA BURGERS!

(You can substitute a store-bought chunky salsa for the pico de gallo.)

Serves 4
Prep time: 25 minutes
Total time: 32 minutes

For the pico de gallo

1 large beefsteak tomato, seeded and chopped (about 3⁄4
cup)
1⁄4 cup finely chopped red onion
1 to 2 jalapeños, seeded and finely chopped (about 1⁄4 cup)
1 tablespoon lime juice
1 teaspoon extra-virgin olive oil
2 tablespoons chopped fresh cilantro
Kosher salt and freshly ground black pepper to taste

For the burgers

1 15.5-ounce can low-sodium black beans
Cooking spray
1⁄3 cup finely chopped red onion
3 cloves garlic, minced
1⁄4 cup panko (Japanese bread crumbs), preferably whole-wheat
1⁄2 teaspoon ground cumin
1⁄2 teaspoon dried oregano
1⁄4 teaspoon kosher salt
Freshly ground black pepper to taste
8 small (6-inch) corn tortillas
1 large California avocado, peeled and sliced

To make the pico de gallo, combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend.

To make the burgers, rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to medium-low. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more. In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash,allowing
some chunks to remain. Form bean mixture into four patties about 3 inches wide and half an inch thick. Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned. To serve, arrange two tortillas on
each of four plates. Top with a burger, salsa, and avocado slices and serve.

Nutrition score per serving
(1 burger, 2 tortillas, 1⁄4 cup salsa, 1⁄4 avocado): 348 calories, 10 g fat (25%
of calories), 1 g saturated fat, 56 g carbs, 11 g protein, 13 g fiber, 77 mg
calcium, 3 mg iron, 317 mg sodium

CONFETTI BURGERS WITH CILANTRO SAUCE!

Lean ground beef gets a flavor kick from chopped veggies and lime-spiked cilantro sauce (!!!) made with creamy Greek yogurt.

Serves 4
Prep time: 20 minutes
Total time: 35 minutes

For the cilantro sauce

1⁄2 cup packed cilantro leaves
3⁄4 cup nonfat plain Greek yogurt
2 tablespoons lime juice
1 teaspoon extra-virgin olive oil
Kosher salt and freshly ground black pepper to taste

For the burgers

1 pound lean ground beef
1⁄4 cup sliced scallions
1⁄4 cup finely chopped red bell pepper
1⁄4 cup corn kernels, fresh or thawed frozen
2 teaspoons Worcestershire sauce
1⁄4 teaspoon kosher salt
Freshly ground black pepper to taste
4 whole-wheat hamburger buns
Sliced tomato and romaine lettuce

To make the cilantro sauce, place cilantro, yogurt, lime juice, olive oil, salt, and pepper in a blender and pulse, scraping down the sides as needed, until cilantro is finely chopped and ingredients are combined. Transfer to a bowl, cover, and chill.

When you’re ready to grill, combine beef, scallions, bell pepper, corn, Worcestershire sauce, salt, and pepper in a large bowl and mix well, using your hands or a large spoon. Form into four patties about 3 1⁄2 inches wide and half an inch thick.

Place patties on a lightly oiled grill and cook for 5 minutes. Flip and cook 4 to 5 minutes more, or until an instant-read thermometer inserted in the center of a burger reaches 160°F. Transfer to a plate and tent with foil. Split the buns and lightly toast on the grill. Place a burger, tomato slice, lettuce, and cilantro sauce between each bun to serve.

Nutrition score per serving
(1 burger, 1 bun, 3 tablespoons sauce): 477 calories, 19 g fat (39% of
calories), 7 g saturated fat, 35 g carbs, 33 g protein, 4 g fiber, 125 mg
calcium, 4 mg iron, 524 mg sodium

SOUTHERN “FRIED” CHICKEN BURGERS!

Buttermilk and seasonings give this juicy burger the flavor of spicy fried chicken. (Buttermilk…burger..fried chicken? Are you serious? All three expressed in one thought - I’m dying a little bit, here…YUM!)

Serves 4
Prep time: 20 minutes
Total time: 34 minutes

For the coleslaw

2 tablespoons nonfat plain Greek yogurt
1 tablespoon reduced-fat mayonnaise
1 tablespoon plus 1 teaspoon apple cider vinegar
1 teaspoon sugar
1⁄4 teaspoon celery seed
2 cups loosely packed pre-shredded coleslaw mix
Kosher salt and freshly ground black pepper to taste

For the burgers

5 whole-wheat English muffins
1⁄4 cup lowfat buttermilk
1⁄4 teaspoon freshly ground black pepper
1⁄4 teaspoon cayenne pepper
1⁄8 teaspoon kosher salt
1 pound lean ground chicken
6 teaspoons honey mustard

To make the coleslaw, stir together yogurt, mayonnaise, vinegar, sugar, and celery seed in a medium bowl. Add the coleslaw mix and stir well to coat. Season with salt and pepper. Cover and chill until ready to serve. To make the burgers, tear one English muffin into chunks and add to the bowl of a food processor. Process for about 10 seconds to make medium bread crumbs. In a large bowl, stir together crumbs, buttermilk, black pepper, cayenne pepper, and salt. Add ground chicken and mix
well, using your hands or a large spoon. Form into four patties about 3 1⁄2 inches wide and three-quarters of an inch thick. Place on a lightly oiled grill and cook for 5 to 6 minutes. Flip burgers and cook 5 to 6 minutes more, or until an instant-read thermometer inserted in the center of a burger reaches 165°F.

Transfer to a plate and tent with foil. Split the remaining English muffins and lightly toast on the grill. To serve, spread one side of each muffin with 1 1⁄2 teaspoons honey mustard. Top each with a burger, one-third cup coleslaw, and the other half of the muffin.

Nutrition score per serving
(1 burger, 1 English muffin, 1⁄3 cup coleslaw): 442 calories, 18 g fat (37% of
calories), 0 g saturated fat, 43 g carbs, 29 g protein, 6 g fiber, 283 mg
calcium, 4 mg iron, 591 mg sodium

Thanks for the great recipes, Shape Magazine!

For great information on what we SHOULD be ordering when we eat out, check out Shape’s Grab and Go. They’ve provided healthier options for all of our favorite fast food restaurants and most of their selections are less than 400 Calories!