One thing that people usually seem to misunderstand about hamburgers is that they think all hamburgers are bad for your health. That if you eat too many, your body will develop health problems and have a hard time functioning correctly. This is not always true. In some cases, where a person is eating too many burgers that may be very greasy and contain no nutrients, yes, this could cause serious problems to your health. No matter how delicious and wonderful burgers may be, we must always be aware that eating too many can seriously affect our health. But! There is a solution to all of this! Instead of the usual bacon and cheeseburgers that are so tremendously satisfying, there is an alternative burger that will taste just as good and not affect your health in such a negative manner. These burgers are called “healthy burgers”. They are any burger fan’s way of still being able to eat all the burgers you want, just without all the risks that come with doing so. I have found a few recipes that could come in handy to anyone who was wondering how they could better their diet but still eat all the delicious burgers that they love so much.
Aussie Kangaroo Burger
Ingredients: 500 g kangaroo mince, 1 brown onion (coarsely grated), 1 tablespoon of salt-reduced tomato sauce, 1/3 cup 97% fat-free dijonnaise, 2 tablespoons of fat-free natural yogurt, 2 tablespoons of chopped fresh dill, 4 wholemeal bread rolls, 1/4 cup of plain flour, olive oil cooking spray, 6 large iceberg lettuce leaves (shredded), 4 slices of reduced-fat cheddar, and 4 gherkins (sliced length-ways).
1. Place mince, onion and sauce in a large bowl. Season with salt and pepper. Wash hands, then mix until all are well combined. Divide them evenly into 8 portions. Roll each portion into a ball. Working with 1 ball at a time, flatten them between the palm of your hands. Transfer to a large baking paper-lined tray. Refrigerate for 20 minutes.
2. Combine dijonnaise, yogurt and dill in a small bowl. Season with salt and pepper. Preheat grill on medium. Using a serrated bread knife, cut each bread roll horizontally into 3 slices. Place slices on a tray. Grill cut sides of rolls for 1 to 2 minutes or until they are golden.
3. Place flour on a large plate. Press patties into flour to lightly coat. Spray a large non-stick frying pan with oil. Heat over medium-high heat. Add half of the patties. Cook, turning carefully, for 2 to 3 minutes each side or until cooked through. Transfer to a plate. Cover with foil to keep warm. Repeat with remaining patties.
4. Place bases on plates. Spread with one-third of the yogurt mixture. Top with half the lettuce, the cheese and half the patties. Then repeat with the remaining ingredients, finishing with a layer of sauce, then roll top.
Ingredients: 400 g lean beef mince, 2 finely chopped green onions, 1 egg yolk, 1/2 cup of fresh breadcrumbs, 2 teaspoons of American mustard, 1 1/2 teaspoons of worcestershire sauce, olive oil cooking spray, 4 slices (20g each) of reduced-fat cheddar cheese, 4 multi-grain rolls (halved and toasted), 1 cup of shredded iceberg lettuce, 1 large sliced tomato, 1 small sliced cucumber, and 1 small sliced red onion.
1. Combine mince, green onion, egg yolk, breadcrumbs, mustard and worcestershire sauce in a large bowl. Season it with salt and pepper. Divide mixture into four 2cm-thick patties. Then place on a large plate. Cover with plastic wrap. Refrigerate for 30 minutes.
2. Heat a large non-stick frying pan over medium heat. Spray patties lightly with oil. Cook for 10 minutes, turning every 2 minutes (this is because of the low-fat nature of the meat and the sauces tend to burn). Top patties with cheese. Cook, covered, for a further 2 minutes or until cheese has melted.
3. Place roll bases on plates. Top with lettuce, tomato, cucumber, red onion, patties and roll tops.
Curry Lentil Burger
Ingredients: 1 cup of plain and thick yogurt, 2 tablespoons of mango chutney, 2 Lebanese cucumbers, 2 tablespoons of olive oil, 1 finely-chopped brown onion, 1 peeled and grated large carrot, 1 tablespoon of of korma curry paste, 2 x 400 g cans of brown lentils (drained and rinses), 1 1/4 cups of fresh white breadcrumbs, 1/3 cup of roughly chopped coriander leaves, 20 g of butter, 4 multi-grain bread rolls (split and toasted), and 8 endive lettuce leaves.
1. Process the lentils, breadcrumbs, yogurt, curry paste, shallot, coriander and egg in a food processor until all are well combined. Transfer to a bowl. Season with salt and pepper. Stir in the flour.
2. Divide the mixture into 4 equal portions. Use floured hands to shape each portion into a 2cm-thick patty.
3. Heat the oil in a large non-stick frying pan over medium heat. Cook half the patties for 3-4 minutes each side or until they are brown. Transfer to a plate. Repeat with the remaining patties.
4. Spread the bases of the rolls with the mango chutney. Top with the salad leaves, patties, tzatziki and cucumber. Top with the remaining rolls.