DIY: How To Make Healthy and Tasty Burgers – Who says you can not make an amazing burger like fast food outlets out there? You can do it too, really! Burgers are not just fast food you can buy when in a hurry, but you can also make it yourself in an easy way. In fact, according to Penny Kris-Etherton, Ph.D., RD, a nutritionist and researcher from Penn State University, burgers can be a healthy diet. So, how to make a healthy and delicious burger? Read on to the next review!
The guides make the burgers more healthy and Tasty
Healthy or not the burger you make lies in the selection of ingredients and how to cook it. If you are able to choose the right ingredients and cooking, then the taste and nutritional content is definitely guaranteed to be healthier.
Choose low-fat meat
The most important of making a healthy burger lies in the selection of the meat. Choose lean beef or poultry. Better still if you use high fish meat will be omega-3 essential fatty acids such as tuna and salmon.
Even if you do not eat meat, you can still enjoy your version of your veggie burger or replace it with mushrooms or tempeh.
Choose the best cooking method
Burning or roasting process is the best method to make burger meat more tender and juicy. According to Richard Chamberlain, a chef and author of The Healthy Beef Cookbook, beef is better cooked medium to moderately brownish. However, avoid meat texture is too charred so as not to accumulate carcinogens that can increase cancer risk.
Here are some more healthy and delicious burger meat cooking tips:
- Season the burger meat with salt, pepper, or other spices before baking.
- Heat a grill or pan before cooking meat.
- Let the meat be cooked well and cooked on one side before it is flipped to the next. Just enough meat once.
- In order for burger meat remain soft and juicy, avoid pressing meat while cooking.
Choose a more healthy burger stuffing
To enrich the nutritional burger you make, fill the burger with lots of vegetables. Choose low-calorie vegetables such as onions, tomatoes, peppers, lettuce, cucumber, or mushrooms to make low-calorie burgers.
To make a healthy burger, note also the toppings you choose. For example tomato sauce or low-fat mayonnaise. You may add low-fat or fat-free cheese to make your burger healthier, such as parmesan cheese instead of cheddar cheese.
The reason, according to Susan Mitchell, RD, PhD, a writer of Fat is Not Your Fate, cheddar cheese offers a higher calorie, which is 113 calories.
Read also: How to Make Homemade Mac and Cheese
Example of a healthy burger recipe
Servings: 6 servings
Nutritional content: 232 calories, 9 grams of fat, 18 grams of protein, 19 grams of carbohydrates
- 6 whole wheat bread
- ½ kg of lean beef
- 4 tbsp of bread flour
- 2 tbsp water
- 1 egg whites
- 4 tablespoons finely grated carrot
- 2 tbsp finely chopped onion
- 2 tbsp finely chopped red peppers
- 2 tbsp parmesan cheese
- T tsp salt
- ⅛ teaspoon pepper
- Lettuce and sliced tomatoes or cucumber according to taste
How to make burgers:
- Combine egg whites, water, bread, carrots, onions, peppers, salt, and pepper into a large bowl.
- Add parmesan and beef cheese, then mix well.
- The shape becomes six parts of the field with a diameter of 10 cm.
- Grilled burger meat for 7-13 minutes on both sides in a temperature of 70 degrees Celsius until cooked.
- Prepare a baked bread burger beforehand. Then place lettuce, tomato slices, and burger meat. Cover with other burger buns.
- Serve while warm.