Chef Devin Alexander helps burgers beat their unhealthy rap, and still taste simply sinful.
Almost Fast Food Burger
This recipe is part of these featured cookbooks:
- Prep: 5 mins
- Cook: 10 mins
- Ready in: 15 mins
- Serves: 1
- 1 tablespoon low-fat mayonnaise
- 1/2 teaspoon ketchup
- 1/2 teaspoon yellow mustard
- 1/4 pound 96% lean ground beef
- 1 slice (3/4 oz.) fat-free American cheese (optional)
- 1 whole-grain or whole-wheat hamburger bun
- 1/4 cup chopped romaine lettuce leaves
- 1 thin slice red onion
- 3 dill pickle rounds
Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desired doneness. Internal temp. of 165 deg. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, if desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds, or until toasted.
Place the bun bottom on a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serve immediately.
Nutritional Information Per serving: 281 calories, 26 g protein, 27 g carbohydrates, 9 g fat (2 g saturated), 60 mg cholesterol, 4 g fiber, 736 mg sodium.
Recipe NotesRecipe provided by "The Biggest Loser Cookbook." Photography by Rick Mandell.
What's For Lunch?
My eldest daughter hit a milestone this year and it’s one that I never read about in the parenting books. Now that she’s a “big kid” she can choose to buy lunch at school rather than bring a packed lunch. We had some great discussion going last week about healthy packed lunches that kids will actually eat at school. But what about when the kids buy lunch and the menu is suddenly out of our control?
True to form, pizza was on the menu for my daughter’s first day back to school. Even my picky kid couldn’t resist pizza day. So off she went to school with her lunch money in hand. You can imagine my dismay when she told me that afternoon that all she had for lunch was chocolate milk and marshmallows. (the pizza was too weird!)
What! No fruit? No vegetables? Sure, the school served fruit and vegetables that day, but what good is it to serve an iceberg lettuce salad and a canned fruit cup if none of the kids will actually eat it.
We also need better safety standards for the school lunches:
“It's hard to believe, but hamburgers from McDonald's and Jack in the Box are safer than the meat that America's 31 million children are offered at our nation's schools.” From:
Food Rule of Thumb:
It may make you look better and feel good about yourself, inside and out.
Five basics to remember:
The Heart and Stroke Foundation recommends, in order to help your heart – and body – function at its best, you need to eat food high in fibre and lower in fat and salt.
As a general rule of thumb, it's best to fill half your plate with vegetables, a quarter with whole grains, and the other quarter with lean meat, or meat alternatives.
Note: serving ranges vary depending on your age and gender:
- Go for the color. Orange and dark green vegetables are the healthiest vegetables you can eat. You should include one of both color every day. August is a great month to load up on all kinds of local foods – from broccoli and dark-green leafy lettuces to orange peppers and carrots. Adults need: 7 to 10 vegetables and fruit a day.
- Up the whole grains. Choose at least half your servings as whole grains such as brown rice, oatmeal and 100% whole-wheat bread. Adults need: 6 to 8 servings of grain products a day.
- Get the skinny on milk. Choose lower fat milk such as skim, 1% or 2%, lower fat yogurt and cheese and fortified soy beverages. Adults need: 2 to 3 servings of milk and alternatives a day.
- Make the leaner choice. Cut the saturated fat by eating chicken, fish and lean meat. Have alternatives such as beans, lentils and tofu often – they are high in fibre and very low in fat. Eat at least two servings of fish a week. Adult needs: 2 to 3 servings of meat and alternatives.
- Use the good oils. Choose fats such as canola, olive or soybean oils, non-hydrogenated margarines, lower fat salad dressings and mayonnaise. Adult needs: 30 to 45 mL (2 to 3 tbsp) a day.
“In 2006, Chicago banned foie gras. In doing so, it became the first place to take a stand against the inhumane conditions and abusive force feeding used to enlarge the fatty liver of ducks and geese that's considered a delicacy.
Two years later, foie gras was back on Windy City menus. Not because it suddenly became an animal-friendly food, but because the ban had been mocked by critics as unworthy of city aldermen’s time and energy. (Of course, it would have taken less time to just leave the ban in the place at this point … but then it wouldn’t be politics.)”
“Americans are downing close to 200 pounds of meat, poultry and fish per capita per year (dairy and eggs are separate, and hardly insignificant), an increase of 50 pounds per person from 50 years ago.
“I've been to Europe, Japan and Australia. You can get the same brands there, Coca Cola, etc. But they contain SUGAR not HFCS. It's so infuriating that the U.S. doesn't ban this poison.” Jaimie Wolf
Now, there's ammonia in beef: http://www.nytimes.com/2009/12/31/us/31meat.html?_r=2&pagewanted=1
Let’s all eat more healthy foods and drinks, starting today.