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Lighten Up: A Healthier Burger and Fries

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Tired of turkey and veggie versions of what you're really craving? Finally, you can relish the real thing -- without blowing your diet.

Build a Better Burger

Makes: 6 servings

1 slightly beaten egg white
2 tablespoons water
1/4 cup bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan
1 pound lean ground beef
6 whole-grain buns
Lettuce, tomato slices, and red-onion slices

1. Combine egg white, water, bread crumbs, carrot, onion, bell pepper, salt, and pepper in a large bowl.

2. Add Parmesan and beef; mix. Shape into six 1/2-inch-thick patties.

3. Grill burgers on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more, or until no pink remains.

4. Serve burgers on buns with veggies.

Nutrition facts per serving: 232 calories, 18g protein, 19g carbohydrate, 9g fat (3g saturated), 3g fiber

Better Than Cheddar

A slice of cheddar adds 113 calories. Mix Parmesan into the patties for a burst of flavor -- and less than one fat gram per burger, says Susan Mitchell, RD, PhD, coauthor of Fat Is Not Your Fate.

Spread Yourself Thin

Mustard, ketchup, and barbecue sauce are low-cal and fat-free. Mad about mayo? Skip the real deal in favor of a light canola version for heart-healthy fats and a fraction of the calories.

Swap Meat

Just look for "ground round" or "ground sirloin" to ensure you're getting a lean cut of beef, Mitchell suggests.

On a Roll

Before you put those buns in your shopping cart, check that the first or second ingredient is whole grain or whole wheat. Each bun should have at least three grams of fiber.

Produce Punch

Packing the patties with bell peppers, carrots, and onions is a sneaky way to add nutrients as well as juiciness.

 
Next:  Fat-Free Fries

 

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theburgerbuddyfatreducer wrote:

These all sound so good! I try to eat healthy, but every once and while beans don't seem to cut it, and I have a serious craving for meat! To help give me the protein I need without the extra fat I don't want, I began selling a kitchen tool called "The Burger Buddy Fat Reducer" that can take up to 50% of fat out of cooked hamburgers quickly, and without affecting their taste. If you want to know more, check out: www.theburgerbuddy.com Thanks for a great list of recipes!

1/30/2014 12:59:40 PM Report Abuse
DanniPangie wrote:

These are AMAZINGGGGG, juicy, full of flavor burgers! I also used the sandwich thins for my "buns" or i even chopped up the burgers and tossed them in a salad.

2/25/2010 01:30:27 PM Report Abuse
mbrothers1 wrote:

The Arnold Sandwich Thins only have 100 calories adn taste great instead of a bun - my 6 adn 11 year old kids even love them!

2/3/2010 09:31:26 AM Report Abuse

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