Hy-Vee at Midday: Build a Better Burger for your Labor Day Cookout
By Linda Ashley, Hy-Vee Dietitian
Build a Better Burger for your Labor Day Cookout
Take your healthy lifestyle to the backyard cookout when you build a better burger with these tips from your Oakland Road Hy-Vee dietitian:
Go Lean: Choose ground meat with leanness levels between 90-95% lean. The secret to a moist, tasty burger is to avoid over-mixing, which will result in a tough burger. Keep in mind that as you go leaner with the meat, added ingredients for moisture and flavor are important. Today's featured recipe is a great example of adding flavor and moisture to 93% lean ground turkey. Your burger is done when it reaches an internal temp. of 165 degrees Fahrenheit.
Top it right: Pile on the veggies for crunch, color and flavor! Dark green leafy lettuce adds extra vitamin A. Bell pepper rings and tomatoes provide a boost of vitamin Try grilling veggies along with the burgers, to get a great fire-roasted flavor from your veggies.
Go for the whole grain: Select a bun that lists whole grains as the first ingredient. For instance, look for "whole wheat flour" rather than "wheat flour" to indicate your choice packs in whole grains and is a better source of fiber, vitamins & minerals. Look for buns containing 2 or more grams of fiber per slice.
Salsa Turkey Burgers with Avocado Crème
Zesty salsa keeps these lean burgers moist and flavorful! Topping them with avocado crème is a gourmet twist that contributes healthy, monounsaturated fats. Round out the meal with grilled vegetables.
All you need:
For the burgers:
1 lb. ground turkey (93% lean)
1/3 cup your favorite salsa (+ an additional 4 tsp. salsa for topping finished burger)
¼ tsp. ground cumin
¼ tsp. ground black pepper
1/8 tsp. cayenne pepper (optional)
For the avocado crème:
1 ripe avocado, peeled
¼ cup fat-free sour cream OR ¼ cup fat-free Greek yogurt
1 ½ teaspoons fresh lime juice
2 tablespoons chopped cilantro
To assemble the sandwich:
4 whole wheat buns, such as, Sara Lee 100% Whole Wheat Thin-Style Buns, toasted
4 pieces lettuce of-your-choice
2 Roma tomatoes, sliced
All you do:
Mix the turkey, salsa, cumin, black pepper and cayenne together in a large bowl. Form into four equal patties, making a slight indentation in the center of each patty so they cook evenly.
Heat a grill pan or large skillet over medium heat and spray with nonstick cooking spray. Grill the patties about 5-6 minutes on each side or until they reach 165 degrees when tested with a meat thermometer and the meat is cooked through.
While the patties are grilling, peel, seed and mash the avocado. Mix in the sour cream, lime juice and cilantro and combine well. Season with salt & pepper to taste, if desired.
To assemble the salad: Place a lettuce leaf on each bun bottom then top with a patty and a few slices of tomato. Top with a tablespoon of salsa. Spread 1 tbsp avocado crème on each bun top and close the burgers.
Nutrition information per serving (1 burger, 2 tbsp. avocado crème, lettuce & tomato, 100% whole wheat thin-style bun): Calories 350, fat 13 gm, saturated fat 4gm, cholesterol 65mg, carbohydrate 30gm, sugar 4gm, fiber 9g, protein 28 gm, sodium 330mg
Source: www.thefoodiephysician.com; modified by Linda Ashley, RD, LD, Oakland Rd. Hy-Vee dietitian