6 Better-For-You Burgers

Greasy, fattening patties, footstep away from the grill: These half dozen burgers stimulate got been reinvented to live on nutrient-rich, low-calorie flavor sensations. (Why, hello, spices! Hey, extra veggies!) Get your buns ready—this is the most surprising, delicious burger flavor yet.


Bison Burger With Bacon And Caramelized Onion


Enjoy a existent bacon burger for fewer calories past times making patties out of bison, which is leaner in addition to richer-tasting than cow. Bonus: bison is ever pastured in addition to commonly antibiotic-and hormone-free.
PREP TIME: 10 minutes / TOTAL TIME: 30 minutes / SERVINGS: 4
1 lb lean reason bison
½ tsp kosher salt
½ tsp dark pepper
two tsp olive oil
two slices bacon, finely chopped
1 med yellowish onion, sliced
two Tbsp apple tree cider vinegar
iv whole wheat brioche rolls
1 lg tomato, sliced
iv leaves butter lettuce
1. MIX bison, salt, in addition to pepper in medium bowl. Cover in addition to chill land preparing remaining ingredients.
2. HEAT oil in addition to bacon in large skillet over medium heat. Cook until bacon crisps. Add onion, cut back heat, in addition to cook, stirring occasionally, until onion is soft in addition to golden, close xx minutes. Transfer to bowl in addition to stir inwards vinegar.
3. COAT grill or grill pan lightly with cooking spray in addition to laid upward for medium-high heat. Form meat into iv equal balls in addition to flatten each to ¼" thick. Grill until cooked through, close five minutes. Serve on rolls amongst bacon-onion mixture, tomato, in addition to lettuce.
NUTRITION (per serving) 511 cal, thirty g pro, 43 g carb, three g fiber, 8 g sugars, 25 g fat, ix g sat fat, 627 mg sodium


Barbecued Tofu Burger

Most barbecued sandwiches are saccharide bombs, peculiarly when meat is marinated for hours. This vegan burger skips that footstep past times using smoked tofu, in addition to then you lot tin cutting dorsum on sugary sauce.
PREP TIME: 15 minutes / TOTAL TIME: 30 minutes / SERVINGS: 4
two pkg (8 oz each) smoked or apparently tofu
1 c low-sugar barbecue sauce (we similar Woodstock)
two Tbsp orangish juice
iv tsp vegan mayonnaise
1 Tbsp apple tree cider vinegar
1 tsp Dijon mustard
¼ tsp kosher salt
¼ tsp dark pepper
two c shredded cabbage
½ c shredded carrots
½ sm cerise onion, sliced
iv whole wheat brioche rolls
½ c sliced sour pickles
1. SLICE each block of tofu inwards one-half lengthwise. (Each piece volition live on close 1/2" thick.) Arrange inwards shallow baking dish in addition to comprehend amongst barbecue sauce. Let marinate land preparing slaw.
2. WHISK orange juice, mayonnaise, vinegar, mustard, salt, in addition to pepper inwards medium bowl. Add cabbage, carrots, in addition to onion. Toss good to coat.
3. COAT grill or grill pan lightly amongst cooking spray in addition to laid upward for medium-high heat. Add marinated tofu in addition to grill until heated through, close five minutes. Serve on rolls, topped amongst slaw in addition to pickles.
NUTRITION (per serving) 385 cal, eighteen g pro, 55 g carb, five g fiber, xvi g sugars, eleven 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 gustation past times mixing beans amongst scallions, carrots, in addition to walnuts, all topped amongst a creamy honey-tahini sauce.
PREP TIME: 10 minutes / TOTAL TIME: 30 minutes + chilling fourth dimension /SERVINGS: 4
1 Tbsp reason flaxseed meal
¼ c tahini
iv tsp lemon juice
two tsp honey
two c rinsed in addition to drained canned chickpeas
½ c roughly chopped walnuts
½ c shredded carrots
three scallions, roughly chopped
three cloves garlic, minced
½ c cooked brownish rice
¼ c chopped parsley
1 tsp reason cumin
¾ tsp kosher salt
¾ tsp dark pepper
½ tsp cinnamon
iv hamburger rolls
iv leaves lettuce
⅓ cucumber, sliced
two radishes, sliced
1. COMBINE flaxseed repast in addition to three Tbsp warm H2O inwards pocket-size bowl. Let stand. In unopen to other pocket-size bowl, combine tahini, lemon juice, in addition to honey. Set aside.
2. COMBINE chickpeas, walnuts, carrots, scallions, in addition to garlic inwards bowl of nutrient processor. Puree until almost smooth. Transfer to medium bowl in addition to stir inwards rice, parsley, cumin, salt, pepper, cinnamon, in addition to reserved flax-water mixture. Chill at to the lowest degree 1 hour. Form into iv equal patties.
3. COAT large nonstick skillet lightly amongst cooking spray in addition to oestrus to medium. Cook patties until golden on both sides in addition to heated through, 8 to 10 minutes. Serve on rolls topped amongst tahini spread, lettuce, cucumber, in addition to radishes.
NUTRITION (per serving) 590 cal, eighteen g pro, 81 g carb, xiv g fiber, ix g sugars, 25 g fat, 2.5 g sat fat, 838 mg sodium


Pork Sausage Burger

Spiced lean pork combines amongst an egg sunny-side upward to pack this burger amongst a whopping 38 g of protein. Parsley in addition to peppery arugula add together vitamins K in addition to C. Make it low-carb past times switching out the bun for a sturdy lettuce leaf.
PREP TIME: 10 minutes / TOTAL TIME: 20 minutes / SERVINGS: 4
1 lb lean reason pork
two Tbsp chopped fresh parsley
1 tsp fennel seeds
¾ tsp smoked paprika
½ tsp kosher salt
½ tsp dark pepper
½ tsp red-pepper flakes
1 clove garlic, grated
1 sm shallot, grated
iv lg eggs
iv whole wheat ciabatta rolls
two c babe arugula
1. COAT grill or grill pan lightly amongst cooking spray in addition to laid upward for medium-high heat. In medium bowl, mix pork, parsley, fennel, paprika, salt, dark pepper, red-pepper flakes, garlic, in addition to shallot. Form into iv equal patties. Grill until cooked through, close five minutes. Let burgers residue land preparing eggs.
2. COAT large nonstick skillet lightly amongst cooking spray in addition to oestrus to medium. Add eggs in addition to ready to desired doneness. Serve burgers on rolls, topped amongst eggs in addition to arugula.
NUTRITION (per serving) 420 cal, 38 g pro, 42 g carb, three g fiber, 1 g sugars, eleven g fat, three g sat fat, 911 mg sodium

Stuffed Beef Burger

This easy-to-prep burger has an within surprise of kale, mushrooms, in addition to caprine animal cheese, giving you lot extra veggies, to a greater extent than calcium, in addition to fewer calories than an all-meat patty.
PREP TIME: 12 minutes / TOTAL TIME: 45 minutes / SERVINGS: 4
1 lb 90% lean reason beef
½ tsp kosher salt
½ tsp dark pepper
two Tbsp olive oil
1½ oz shiitake mushrooms, sliced
½ sm yellowish onion, finely chopped
1 lg kale leafage (1 oz), stemmed in addition to sliced
1 clove garlic, minced
1 oz caprine animal cheese, crumbled
iv whole wheat rolls
1 avocado, sliced
two c (2 oz) sprouts or microgreens
Dijon mustard, for serving
1. MIX beef, salt, in addition to pepper inwards medium bowl. Cover in addition to chill land preparing remaining ingredients.
2. HEAT oil inwards large skillet over medium-high heat. Add mushrooms, onion, kale, in addition to garlic. Cook until browned in addition to softened, iv to five minutes. Transfer to pocket-size bowl in addition to cool to room temperature. Stir inwards caprine animal cheese.
3. COAT grill or grill pan lightly amongst cooking spray in addition to laid upward for medium-high heat. Form meat into iv equal balls in addition to press a large indent into each, creating a pocket-size pocket. Fill each pocket amongst 1 Tbsp of the cheese-vegetable mixture, comprehend hole amongst meat, in addition to flatten into burger shape, close 3½" wide. Grill until cooked through, close 8 minutes, or until internal temperature reaches 145°F for medium-rare. Serve on rolls amongst avocado, sprouts, in addition to mustard.
NUTRITION (per serving) 390 cal, 29 g pro, 27 g carb, vii g fiber, iv g sugars, 19.5 g fat, five g sat fat, 718 mg sodium

Chicken Banh Mi Burger

Get to a greater extent than flavor in addition to less saturated fatty than that of a beef burger amongst this Vietnamese accept on a traditional chicken sandwich. Cucumber-carrot slaw in addition to cilantro add together a dose of fiber in addition to antioxidants.
PREP TIME: 15 minutes / TOTAL TIME: 30 minutes / SERVINGS: 4
three Tbsp mayonnaise
two Tbsp Sriracha sauce
1 lb lean reason chicken or turkey
two Tbsp chopped cilantro, addition sprigs for serving
iv tsp fish sauce
1 clove garlic, grated
1 tsp dark pepper
¼ tsp kosher salt
two Tbsp rice vinegar
two tsp honey
1 c shredded carrots
1 c sliced cucumber
½ sm white onion, sliced
½ jalapeño, sliced (optional)
1 baguette, cutting into iv pieces (4½" each) in addition to sliced open
1. MIX mayonnaise in addition to 1 Tbsp of the Sriracha sauce inwards pocket-size bowl. Chill land preparing burgers.
2. COAT grill or grill pan lightly amongst cooking spray in addition to laid upward for medium-high heat. In medium bowl, mix chicken, cilantro, remaining 1 Tbsp Sriracha sauce, two tsp of the fish sauce, in addition to garlic, pepper, in addition to salt. Form into iv burgers (3" x 5" each). Grill until cooked through, 6 to 8 minutes, or until internal temperature reaches 165°F. Let residue land preparing toppings.
3. WHISK vinegar, honey, in addition to remaining two tsp fish sauce inwards unopen to other pocket-size bowl. Add carrots, cucumber, onion, in addition to jalapeño (if using). Serve burgers on baguette, topped amongst Sriracha-mayonnaise mixture, carrot-cucumber mixture, in addition to cilantro sprigs.
NUTRITION (per serving) 472 cal, 27 g pro, l 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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