How to make a delicious but healthy and nutrient-dense burger

Who says you can't make a good burger like an outlet fast food out there? You can too, really! Burgers are not only fast food that you can buy when you are in a rush, but you can also make your own 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 food. So, how do you make a burger that is healthy and delicious? Read on for the following reviews!

Guide makes healthier and tastier burgers

Whether your burger is healthy or not, lies in the choice of ingredients and how to cook it. If you are able to choose the ingredients and cook properly, then the taste and nutritional content is definitely guaranteed to be healthier.

1. Choose lean meats

Source: Food Republic

The most important thing about making a healthy burger lies in the choice of meat. Choose lean beef or poultry. Better yet, if you use fish meat that is high in omega-3 essential fatty acids such as tuna and salmon.

Even if you don't eat meat, you can still enjoy your version of the veggie burger or replace it with mushrooms or tempeh.

2. Choose the best cooking method

Source: The Padilla Group

The roasting or roasting process is the best method for making burger meat more tender and grilling juicy. According to Richard Chamberlain, a chef and writer The Healthy Beef Cookbook, beef is better cooked over medium heat until lightly browned. However, avoid the texture of the meat is too burnt so as not to accumulate carcinogens that can increase the risk of cancer.

Here are some tips for cooking healthier and tastier burgers:

• Season the burgers with salt, pepper, or other seasonings before grilling.
• Preheat grill or skillet before cooking meat.
• Let the meat cook well and cook on one side before turning over to the next side. Just turn the meat once.
• So that the burger meat remains soft and juicy, avoid pressing the meat when cooking.

3. Choose a healthier burger filling

Source: Food-Blogger

To enrich the nutrition of the burger you make, fill the burger with lots of vegetables. Choose low-calorie vegetables like onions, tomatoes, peppers, lettuce, cucumber, or mushrooms for a low-calorie burger.

To make a healthy burger, pay attention too toppings that you choose. For example tomato sauce or low-fat mayonnaise. You can add low or fat-free cheese to make your burger healthier, such as parmesan cheese instead of cheddar cheese.

The reason is, according to Susan Mitchell, RD, PhD, a writer Fat is Not Your Fate, cheddar cheese offers higher calories, which is 113 calories.

Examples of healthy burger recipes

Serves: 6 servings

Nutritional content: 232 calories, 9 grams of fat, 18 grams of protein, 19 grams of carbohydrates

Tools and Materials:

• 6 whole grain breads
• ½ kg of lean beef
• 4 tbsp bread flour
• 2 tbsp water
• 1 egg white
• 4 tablespoons finely grated carrots
• 2 tbsp finely chopped shallots
• 2 tablespoons finely chopped red bell pepper
• 2 tablespoons of Parmesan cheese
• ¼ tsp salt
• ⅛ tsp pepper
• Lettuce and tomato or cucumber slices to taste

How to make:

1. Combine egg whites, water, breadcrumbs, carrots, shallots, paprika, salt, and pepper in a large bowl.
2. Add the parmesan cheese and beef, then mix well.
3. Shape it into six filling sections with a diameter of 10 cm.
4. Bake the burgers for 7-13 minutes on both sides at 70 degrees Celsius until cooked.
5. Prepare the burger buns that have been baked beforehand. Then put the lettuce, tomato slices and burger meat. Cover with another burger bun.
6. Serve warm.

x