It is estimated that around 50 billion burgers are consumed each year by Americans. Among all the states, California is said to be the largest in producing burgers. This American favorite, on an average, contains a whopping 300 calories which makes you gain a lot of weight that is hard to burn through exercise. Imagine hitting it hard in the gym just to shed off those extra pounds you gained from eating your favorite fast food chain’s delectable burger. I know it takes a lot of effort to just go to the gym so instead of splurging on that 300 calorie fast food snack, why don’t you just try making healthy burgers on your own?
Comprising of ground beef and lots of condiments, burgers are one of the most belly-filling foods in the world. The usual burger contains lettuce, tomatoes, onions, mustard, ketchup, mayonnaise, and the like. You can make your own twists making your own burger! Here are some tips on how to build better burgers which contain low calories and at the same time, are very easy to make. We also have a healthy burger recipe that you should try!
Swap those regular buns to healthy and fiber-rich muffins or whole wheat buns. They contain a lot of fiber which will help with your digestion. Also, it can save you from consuming over 100 calories.
Control your condiments. You may add little amounts of ketchup, mustard, and mayonnaise since they contain large amounts of calories. But what will enhance the flavor and step up the nutrition content of your burger is by placing some grilled vegetables like onions, capers, peppers, and including leafy vegetables like lettuce, mushrooms, tomatoes, onions, pickles, or guacamole.
Take it easy on the dairy products. Instead of placing a block of cheese on your burger, grate it for even coverage on your patty to avoid excess intake of calories.
Control the size of your patty and use lean beef. Making large servings of patties can make you consume a lot more than you can. The key is portion control and lean beef.
Here is a recipe on how to make basic lean beef burger patties:
1 pound extra-lean ground beef (also called 95/5 or 5%)
1/4 cup soft bread crumbs
1 egg white
1/4 teaspoon salt
1/8 teaspoon pepper
4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices (optional)
Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally.
Remember that choosing healthy is the first step towards living healthy!