Healthy Burger Recipes (Burger and Coleslaw Without the Guilt!)
Healthy Burger recipes, and healthy coleslaw without the guilt!
You can't beat a nice juicy burger with a creamy coleslaw! I would live on this if it wasn't so fattening and have more calories than a bargain bucket from the colonel.
But being conscious of the food I eat coupled with my ambition in the kitchen, I have come up with a healthier way to make one of my favorite foods.
You will need:
500g lean steak mince
250g low fat greek/natural yogurt
½ a white cabbage
½ a red onion
2 carrots
1 tablespoon tomato puree
Low salt/ sugar seasoning (I used barbecue seasoning from Penzeys. These guys are a US company) You can season these burgers with anything really, but be aware that many ready made seasonings are loaded with salt and sugar.
Fresh Parsley
Ground black pepper
1 clove of garlic
Chili oil
Make the coleslaw first
OK, Coleslaw is a great way to get some veggies into your diet. Normally however, it is quite high in calories as it is made with mayonnaise, even reduced fat mayonnaise is pretty high in calories.
We are still going to have a creamy tasty coleslaw but it is going to be made with low fat natural yogurt. This transforms the coleslaw from a half hearted attempt at eating something that is good for you into a protein packed health food!
First thing to do is get your V slice or greater out. (I use a V slice, it is an awesome bit of kit, you can make your coleslaw and loads of other things in literally seconds!)
Step 1
Grab a big mixing bowl, Slice up the onion using the Greater or V slice. Once this is done, take a small hand full of the onion out and put it to one side for later
Step 2
Slice up the Cabbage, carrots (I don't bother peeling the carrots) into your mixing bowl with the onion
Step 3
Throw in the yogurt, pepper. Now you can finely chop the parsley, (I like to go pretty fine with the parsley but you can have it courser if you like) Throw the parsley into the bowl as well. I also like to add a drizzle of chili oil at this point, not too much, just a drizzle.
Step 4
Mix this up well, if you need to add more Yogurt at this point, go ahead. Once this is mixed well, put it in the fridge to stand. I have found that this gets all the flavors going.
Making The burgers
Step 1
When making burgers I find it is best not to handle the meat too much or it will make it a bit tough. So get another mixing bowl and put the meat in, separate the pieces
Step 2
Chop the garlic finely as you like and add this to the meat, add the tomato puree, and onion that you saved from earlier. Also you can now add your seasoning.
(you can be creative here, but as I said before, if you are on a calorie controlled diet you need to be conscious of what type of things you are adding. For example, I have tried these with peanut butter before... Yes this does sound strange, but they were like satay burgers, not too bad!. This obviously boosted the calories considerably.)
Step 3
Get stuck in and mix it up! Remember that the more you handle the mixture, the tougher it will be. But it is important to get all of the seasoning evenly distributed
Step 4
Make the mixture into a big ball. Half this and half again. This should give you four even "Blobs" of mince.
Step 5
Make these blobs of mince into balls and squash them until they are about 0.5 inches thick. If you have a burger press, great! Use that
Step 6
This is a tip to reduce the fat content a little bit more
Grab a baking tray and cover with tin foil (if you want to save on the washing up) Then get a "Wire rack" normally from your grill pan and place this over the top of the baking tray and tinfoil. Then put the burgers onto the wire rack. You should have something similar to this -
What this will do is cook out the excess fat, The burgers will not be sitting in their own fat, reducing the calories that little bit more.
Step 7
Put the burgers into a preheated oven at 180 Celsius/ gas mark 4 for around 25-30 Min's. This may vary on different ovens so try 25 mins, cut one in half and see if it is still pink in the middle.
Step 8
Once these are cooked, you can serve on a bun, or with a jacket potato to add some more carbs if needed
Nom nom nom! If you have a go at this, and want to let me know how it went, please leave a comment. If I have missed something also give me a shout.
Happy cooking and good luck!
If this has been useful to you, there are more articles on training, diet, healthy meal ideas and inspiration on my blog http://www.jimshealthandmuscle.com
I would love to hear from you and I am always happy to help.
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