Question from our inbox: I love a good burger, how can I make them healthier without having to resort to using ground turkey.

 

I understand to some, beef reigns supreme and the thought of using ground turkey is simply unheard of. Hamburgers do get a bad rap, and in many cases it’s well deserved. But not all burgers are created equal. Surprisingly some burgers can be part of a heart-healthy diet, and as I said above they don’t have to be made from turkey, mushrooms or veggies in order to do so. First, the benefits of beef are huge. It’s a good source of high quality protein, zinc, vitamin B-12, selenium, phosphorus, niacin and iron. Keeping this in mind always choose leaner cuts to decrease saturated fat consumption and keep red meat consumption to less than 18 oz per week to keep your cancer risk as bay.

To make a healthier burger you need to start with top quality lean beef. So what is considered “lean?” The USDA defines “lean” as meat that has less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 100-gram (3 oz) cooked serving. “Extra lean” is defined as meat that has less than 5 grams of total fat, less than 2 grams of saturated fat and less than 95 milligrams cholesterol per 100-gram cooked serving. You can purchase pre-ground beef or you can grind your own at home. There are 29 cuts of beef that qualify as “lean” under the USDA guidelines. These cuts of meat include: eye round, sirloin tip, top round, bottom round, top sirloin, brisket, round tip, round steak, tri tip, strip steak, flank, tenderloin, T-bone, ranch steak and top loin.

The trouble most have with using leaner cuts of beef is that the end product tends to be dry. Sauces, toppings or add-ins can help add moisture back into your burger, but it’s just as important how you cook it. Chose a method of cooking that lets some of the fat escape such as grilling or broiling. Leaner burgers require the low and slow approach when being cooked. Always cook over medium heat to assure a juicer evenly browned burger and make sure the internal temperature reaches 160°F, to minimize the potential for food-borne illness.

Here are more tips for tasty results:

• n Handle the ground meat as little as possible. Shape into flat burgers a bit larger than the buns.
• n Chill burgers at least 30 minutes after shaping to help them keep their shape during cooking.
• n Season your burgers with coarse salt, fresh-ground pepper or seasoning blends or rubs.
• n Coat your grill or pan with cooking spray to prevent sticking.
• n Heat your grill, griddle or pan before putting the burgers on.
• n Use a flat spatula to flip burgers. Forks pierce the meat and let juices escape.
• n Allow burgers to adequately cook on one side before turning, then flip only once.
• n To keep burgers juicy, resist the urge to press down on them while cooking.
• n For maximum juiciness, cook burgers right before you plan to eat them.

 

Basic Lean Beef Burgers

Recipe from: The Healthy Beef Cookbook

Yield: 4 servings

Ingredients

1 pound extra-lean ground beef (also called 95/5 or 5 percent)

1/4 cup soft bread crumbs

1 egg white

1/4 teaspoon salt

1/8 teaspoon pepper

4 whole wheat hamburger buns, split

Toppings: lettuce leaves, tomato slices (optional)

Directions

Combine ground beef, bread crumbs, egg white, salt and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.

Place patties on grill over medium. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color).

Per serving: 272 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 65 mg cholesterol; 439 mg sodium; 24 g carbohydrate; 3.6 g fiber; 27 g protein; 6.8 mg niacin; 0.4 mg vitamin B-6; 2.1 mcg vitamin B-12; 3.6 mg iron; 41.9 mcg selenium; 6.4 mg zinc.

 

If you have a nutrition question you’d like answered in this column send it to oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title. Lisa Eisele, RD, CSO, LD, can be reached at 706-473-5801.