There are some simple ways to make your Memorial Day BBQ meal lower in fat and calories with burger recipes that are simple to make and spice up your menu.
Ground turkey or chicken can be shaped into the same patties as beef and if you add some spice and other intriguing ingredients to the meat mixture, you will be surprised how much they satisfy the need for that Memorial Day staple. All recipe portions based on one pound of ground meat. Adjust ingredients as needed.
To keep it all on the lighter side, try low fat rolls or sandwich things sold in whole or mixed-grain varieties.
Feta-stuffed burger topped with sweet roasted red peppers and sliced olives.
Using either ground chicken or ground turkey meat, add 1 tablespoon of oregano. Fresh is best but ground flakes will do. Use 1/4 teaspoon of garlic powder, 7 tablespoons of crumbled feta cheese. Roasted red peppers cut into small slices, fresh thick-cut romaine lettuce and sliced black olives for layering on burger and roll in amounts that suit your taste.
Combine ground meat with oregano, garlic powder and feta; divide mixture into four balls and then press them gently into patties.
Grill or broil patties until internal temperature of burgers reaches 165°F, about 7 to 8 minutes per side. Garnish with peppers, olive and lettuce when ready to serve.
A Southwestern burger that combines salsa, spices and crumbled tortilla chips for a change of pace.
To ground meat add crushed low-fat baked tortilla chips, crushed, along with 1/3 cup salsa, 1/4 cup cilantro, 2 tablespoons uncooked scallions, teaspoon ground cumin, 1/4 cup each of salt and ground pepper.
Divide mixture into 4 equal portions, shaping each into a 1⁄2-inch-thick patty.
Heat a large nonstick skillet over medium heat. Coat patties with cooking spray. Add patties to pan; cook 3 minutes. Carefully turn patties over; cook 4 minutes or until done. Add to burger buns, top with more salsa to taste, sliced tomato and lettuce.
A burger with Turkish flair includes pine nuts, onion and cinnamon.
To ground meat add 1/4 cup ground pine nuts, 1/2 teaspoon ground cumin, 2 teaspoons olive oil, 1/2 small yellow onion, 1 large egg white, 1/2 teaspoon salt, 1/4 teaspoon ground black pepper. Use thick tomato slices to top burgers. To keep the Turkish theme, you can use eight-inch pitas, whole wheat helps keep it all on the low cal/fat side.
Place the pine nuts in a medium nonstick skillet over medium heat and cook, stirring frequently, until golden brown, about 4 minutes. Add the cumin and cinnamon and cook until fragrant, about 1 minute. Transfer to a large mixing bowl.
Heat the oil in the same skillet over medium-high heat. Add the onion and cook, stirring constantly, until translucent, about 2 minutes. Add to the nuts in the bowl. Add the turkey, egg white, salt, and pepper and mix well. Form into 4 burgers.
Broil 4 inches from the heat until an instant-read thermometer inserted in the side of a burger registers 165°F, 5 – 6 minutes on each side. Serve the burgers in the pitas with a slice of tomato.
All recipes from Weight Watchers, International
Image: Wikimedia Commons/MField
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