5 Guilt-Free Burgers from Around the Globe
Throw on an apron and heat up the grill—these internationally-inspired recipes are healthy and so flipping good!
Turkey Chorizo Burger
This Spanish-style fare is both filling and flavorful.
Serves: 4
Prep time: 10 minutes
Cook time: 18 minutes
Ingredients:
2 cloves garlic minced
1/2 teaspoon cumin
1/2 teaspoon coriander
1 tablespoon smoked paprika
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
1/2 teaspoon salt
1 pound lean ground turkey
1 green bell pepper
1 teaspoon olive oil
4 ounces Manchego cheese
4 whole-wheat Portuguese sandwich rolls, cut in half and toasted
Directions:
In a medium bowl, combine garlic, cumin, coriander, smoked paprika, oregano, red pepper flakes, and salt. Mix thoroughly, then add the ground turkey and combine. Divide into four equal portions and form each into a burger patty. Store in the refrigerator for up to 2 hours before grilling.
Meanwhile, heat a grill or grill pan over high. Place the red and green peppers directly on the grill and cook, turning occasionally, for 5 minutes, until completely charred. Remove from grill and allow to cool, then gently rub off the charred skin with a fork. Remove the stems, cores, and seeds and slice into 1-inch strips. Add to a medium bowl, toss with olive oil, and set aside.
Reduce grill or grill pan heat to medium. Cook the burgers for 5 minutes per side or until an instant-read thermometer inserted into the center of each reads 165°F. Top each burger evenly with Manchego cheese and let melt.
Top the bottom half of each roll with a cheese-covered patty, and divide the pepper mixture evenly among them. Crown with roll tops and serve immediately.
Nutrition score per serving:
Calories: 461
Fat: 22g
Saturated fat: 10g
Protein: 37g
Carbohydrates: 29g
Sodium: 803mg
Fiber: 6g
Calcium: 363mg
Iron: 3mg
Recipe courtesy of Matthew Vohr
Bulgur-Vegetable Burgers with Tahini Slaw
This meal provides a serving each of whole grains, vegetables, and protein.
Serves: 4
Prep time: 15 minutes
Cook time: 10 minutes
Ingredients:
2 cups shredded cabbage (red, green, or a mix)
2 tablespoons nonfat yogurt
2 tablespoons tahini
1/4 teaspoon cayenne pepper
1/2 cup bulgur
1 cup boiling water
1/2 cup canned white beans, well-drained
2 tablespoon finely chopped roasted cashews
1/2 cup shredded carrots
4 scallions, finely chopped
1/2 teaspoon salt
1 egg
1/2 cup whole-wheat breadcrumbs
1 tablespoon olive pil
4 whole-wheat hamburger buns
Directions:
Mix cabbage, yogurt, tahini, and cayenne in a small bowl; set aside. Combine bulgur and boiling water in a heatproof bowl. Cover and let soak for 30 minutes.
In a medium bowl, mash white beans into a paste with a wooden spoon. Stir in cashews, carrots, spinach, scallions, salt, pepper, paprika, and egg; add bread crumbs and bulgur and mix well. Form into 4-inch patties.
Heat oil in a skillet over medium heat. Cook the patties for 4 minutes, then flip and cook for 3 minutes more or until heated through and golden brown. Place each one on a bun and serve with slaw. Serve burgers on rolls with toppings and condiments as desired.
Nutrition score per serving:
Calories: 406
Fat: 12g
Saturated fat: 2g
Protein: 16g
Carbohydrates: 51g
Sodium: 681mg
Fiber: 12g
Calcium: 136mg
Iron: 4mg
Healthy Blue Cheese Burgers
This cheeseburger recipe relies on high quality ground sirloin and blue cheese to keep the low cal comfort food full of flavor.
Serves: 4
Prep time: 5 minutes
Cook time: 10 minutes
Ingredients:
1 teaspoon olive oil
1/2 cup finely chopped onion
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard, divded
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper, divded
1 pound ground sirloin
Cooking spray
1 ounce Danish blue cheese, crumbled (about 1/4 cup)
2 tablespoons lowfat buttermilk
1 tablespoon light mayonnaise
Pinch of sugar
4 thick slices ripe tomato
4 thin slices red onion
4 whole-wheat hamburger buns, split
Directions:
Heat olive oil in a small skillet over medium. Add onion; sauté 4 minutes or until tender. Transfer to a medium bowl, season with Worcestershire, 1 teaspoon mustard, salt, and half the pepper. Add sirloin; mix gently to combine. Divide into four 4 1∕2-inch burger patties.
Heat a grill pan over medium. Spray lightly with cooking spray and grill burgers 3 minutes per side or until just cooked through.
While burgers are cooking, mash blue cheese with the back of a fork in a small dish. Stir in buttermilk, mayonnaise, remaining 1∕2 teaspoon mustard, sugar, and remaining pepper.
Arrange burgers on bun bottoms; top with sliced tomato and red onion. Slather bun tops with the blue cheese sauce, place atop burgers, and serve immediately.
Nutrition score per serving:
Calories: 369
Fat: 13g
Saturated fat: 5g
Protein: 32g
Carbohydrates: 31g
Sodium: 669mg
Fiber: 3g
Calcium: 91mg
Iron: 5mg
David Kirsch's Guiltless Barbecue Burgers
Red meat doesn't have to come packed with fat and calories. Try this lighter version of a good old-fashioned hamburger
Serves: 2
Prep time: 15 minutes
Cook time: 10 minutes
Ingredients:
4 oz lean ground buffalo meat
4 oz lean ground turkey breast
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
2 tablespoons low-sugar, low-sodium barbecue sauce
2 egg whites, lightly beaten
Non-fat vegetable cooking spray
Directions:
Mix all of the ingredients except the cooking spray in a large bowl.
Form the mixture into two patties.
Spray a barbecue grill or nonstick skillet with cooking spray, and heat to medium-high heat.
Place the patties on grill or skillet, and cook about 8 minutes per side (for medium), until cooked through.
Nutrition score per serving:
Calories: 185
Fat: 3g
Saturated fat: 1g
Protein: 33g
Carbohydrates: 8g
Fiber: .5g
Sugar: 4g
Curry Turkey Burgers
This burger recipe is packed with flavor so you won't need to load it up with calorie-rich condiments like cheese, mayo, or ketchup.
Serves: 4
Prep time: 15 minutes
Cook time: 12 minutes
Ingredients:
1/2 medium red bell pepper, finely chopped
2 green onions, thinly sliced
2 tablespoons chopped fresh cilantro
1 to 2 tablespoons Thai Kitchen® Red Curry Paste
1 teaspoon minced garlic
1/2 teaspoon ground ginger
1/2 teaspoon coarse sea salt
1 pound ground turkey
4 hamburger or crusty rolls
lettuce, tomato, and chutney (optional)
Directions:
Mix bell pepper, green onions, cilantro, red curry paste, garlic, ginger, and sea salt in medium bowl until well blended. Add ground turkey; mix well. Shape into 4 patties.
Grill over medium heat 4 to 6 minutes per side or until burgers are cooked through (internal temperature reaches 165°F).
Serve burgers on rolls with toppings and condiments as desired.
Nutrition score per serving:
Calories: 339
Fat: 11g
Saturated fat: 3g
Protein: 29g
Carbohydrates: 31g
Cholesterol: 91mg
Sodium: 668mg
Fiber: 2g
Calcium: 135mg
Iron: 2mg
Recipe courtesy of Thai Kitchen.
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