Shape: Quick & Healthy August 2008

Build a Better Burger
These creative recipes bump up the flavor and health benefits of a summer cookout fave.
By Julie O’Hara
Diet Strategy: To stay slim, make your BBQ healthier.

Although grilling is one of the healthiest cooking techniques around, your barbecue can quickly turn into a dietary disaster if you make your burgers with fatty cuts of beef and serve them alongside a plateful of potato salad. But there is another way. “All burgers are not created equal,” says Ashley Koff, R.D., a dietitian in Beverly Hills and founder of thehealthxchange.com. “Creativity in the kitchen will pay off in both the health and taste departments.” These easy recipes are made with lowfat fillings, contain chopped veggies, and are served on whole-grain buns or tortillas. So no worries: You can enjoy these and still be sporting your hard-earned bikini body beyond Labor Day.

Confetti Burgers with Cilantro Sauce
Lean ground beef gets a flavor kick from chopped veggies and lime-spiked cilantro sauce made with creamy Greek yogurt. With this colorful combination, you’ll save 127 calories and over 6 grams of artery clogging saturated fat compared to the average supermarket hamburger patty and 113 mg of sodium compared to a serving of ketchup.

Serves 4
Prep Time: 20 minutes
Cook Time: 10 to 15 minutes

For cilantro sauce:
1/2 cup (packed) cilantro leaves
3/4 cup plain nonfat Greek yogurt
2 tablespoons lime juice
1 teaspoon extra virgin olive oil
Coarse salt and freshly ground black pepper to taste

For burgers:
1 pound lean ground beef
4 scallions, trimmed and finely sliced (about 1/4 cup)
1/4 red bell pepper, seeded and finely chopped (about 1/4 cup)
1/4 cup corn kernels, fresh or thawed frozen
2 teaspoons Worcestershire sauce
1/4 teaspoon coarse salt
Freshly ground black pepper to taste
4 whole wheat hamburger buns, lightly toasted
Sliced tomato and romaine lettuce leaves

To make the sauce:
Combine all the sauce ingredients in a blender and pulse, scraping down the sides with a spatula as needed, until cilantro is finely chopped and ingredients are thoroughly mixed. Transfer to a bowl, cover and chill until read to serve.

To make the burgers:
Add beef, scallions, bell pepper, corn, Worcestershire sauce, salt and pepper to a large bowl. Mix thoroughly with your hands or a large spoon. Form mixture into 4 patties, about 3 1/2 inches wide and 1/2 inch thick.

Place patties on a lightly oiled grill and cook for 5 minutes. Flip and cook 4 to 5 minutes more or until an instant-read thermometer inserted in the center of a burger reaches 160 degrees. Remove to a plate and tent with foil. Split the buns and lightly toast on the grill. To serve, fill each bun with lettuce, a tomato slice, a burger and 3 tablespoons of cilantro sauce.

Southern “Fried” Chicken Burgers
Buttermilk and seasonings give this juicy burger the flavor of spicy fried chicken. The English muffin “buns” are a fiber-filled take on biscuits and the tangy coleslaw is a lighter version of the typically mayo-laden side dish. Spread with honey mustard, this burger is like a Southern picnic you can eat with one hand.

Serves 4
Prep Time: 20 minutes
Cook Time: 12 to 14 minutes

For coleslaw:
2 tablespoons nonfat plain Greek yogurt
1 tablespoon reduced-fat mayonnaise
1 tablespoon plus 1 teaspoon apple cider vinegar
1 teaspoon sugar
1/4 teaspoon celery seed
2 cups (loosely packed) pre-shredded coleslaw mix
Coarse salt and freshly ground black pepper to taste

For burgers:
5 whole wheat English muffins, divided use
1/4 cup lowfat buttermilk
1/4 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper, or to taste
1/8 teaspoon coarse salt
1 pound lean ground chicken
6 teaspoons honey mustard

To make the coleslaw:
Stir together the first 5 ingredients (through celery seed) in a medium bowl to make dressing. Add the coleslaw and stir well to coat. Season with salt and pepper to taste. Cover and chill until ready to serve.

To make the burgers:
Tear 1 English muffin into chunks and add to the bowl of a food processor. Process for about 10 seconds to make medium breadcrumbs. In a large bowl, combine the crumbs, buttermilk, black pepper, cayenne pepper and salt. Add the ground chicken and mix well, using your hands or a large spoon. Form chicken mixture into 4 patties, about 3 1/2 inches wide and 3/4 inch thick. Place on a lightly oiled grill and cook for 5 to 6 minutes. Flip burgers and cook 5 to 6 minutes more or until an instant-read thermometer inserted in the center of a burger reaches 165 degrees. Remove burgers to a plate and tent with foil.

Split the 4 remaining English muffins and lightly toast on the grill. To serve, spread one side of each muffin with 1 1/2 teaspoons honey mustard. Top each with a chicken burger, 1/3 cup coleslaw and the other half of the muffin.

Black Bean Tostada Burgers
Pico de gallo is a fresh Mexican salsa. To make it spicier, use two jalapeno peppers and include some of the seeds. You can also substitute store-bought chunky salsa.

Serves 4
Prep Time: 25 minutes
Cook Time: 7 minutes

For pico de gallo:
1 large beefsteak tomato, seeded and chopped
1/4 medium red onion, finely chopped (about 1/4 cup)
1 to 2 jalapeno peppers, seeded and finely chopped (about 1/4 cup)
1 tablespoon lime juice
1 teaspoon extra virgin olive oil
2 tablespoons chopped cilantro
Coarse salt and freshly ground black pepper to taste

For burgers:
1 (15.5 ounce) can low-sodium black beans
Nonstick vegetable oil cooking spray
3/4 medium red onion, finely chopped (about 3/4 cup)
3 cloves garlic, minced (about 1 tablespoon)
1/4 cup panko (Japanese bread crumbs), preferably whole wheat
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon coarse salt
Freshly ground black pepper to taste
8 (5 1/2 inch) corn tortillas
1 ripe avocado, peeled and cut into 12 slices

To make the pico de gallo:
Add all the pico ingredients to a medium bowl and stir gently to combine.

To make the burgers:
Rinse the black beans in a colander and set aside to drain. Meanwhile, coat a medium skillet with nonstick cooking spray and heat to medium-low. Add the red onion and cook, stirring occasionally until very soft, about 5 minutes. Add the garlic and cook, stirring constantly, for 2 minutes more.

In a large bowl, combine the black beans, onion mixture, panko, cumin, oregano, salt and pepper. Mash, allowing some chunks to remain. Form bean mixture into 4 patties, about 3 inches wide and 1/2 inch thick.

Divide tortillas into 2 stacks of 4 and wrap each stack loosely with foil. Place the burgers and the tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned and heated through, and the tortillas are warm. To serve, arrange 2 tortillas on each of 4 plates. Top with a burger, 1/4 cup salsa and three avocado slices. Garnish with chopped cilantro and a lime wedge.