Low in calories and cholesterol, these beefless burger recipes are perfect both for grilling and getting healthy. Enjoy!
Double Stack Mushroom and Chicken Cheeseburgers
INGREDIENTS
1 lb cremini mushrooms
1 lb ground chicken (or ground turkey)
Salt, to taste
Pepper, to taste
Oil, to coat pan
4 slices cheese, of your choice
4 buns or rolls
1 red or yellow onion, sliced and grilled (optional)
Pickles (optional)
Toppings, of your choice
PREPARATION
Lightly salt the mushrooms. Add them to a food processor and pulse until finely chopped, or chop fine by hand. Mix chopped mushrooms and ground poultry in a large bowl until well combined. Divide mixture into 8 equal parts and form into 8 thin patties; season the patties lightly with salt and pepper. Transfer to a plate and set aside.
Lightly coat a large skillet or grill pan with the oil. Add the patties and cook 5 to 6 minutes per side. Top each patty with a slice of with the cheese of your choice, and heat briefly, and possibly cover the pan, to melt the cheese.
Stack 2 patties on each bun and top with grilled onion slices, pickles or other toppings of your choice.
4 servings
Nutritional Information per serving (without bun or cheese)
Approximately 247 calories
Carbohydrates: 35.5 g
Protein: 18.4 g
Fat: 4.6 g
I love to cook, and I am always searching for new recipes. My family enjoys a good burger, but we don’t eat a lot of meat and prefer poultry. I found this recipe online, and have made it multiple times for my immediate family and guests. It’s always a hit. The mushrooms really create a “meaty” flavor.
–Sandy Sterthous, Recruiter, Human Resources
Sweet Potato and Black Bean Veggie Burger
INGREDIENTS
Burger
1/2 cup oats (old-fashioned, whole oats, or rolled oats)
1 sweet potato (2 cups), shredded
2 tablespoons flaxseed meal
4 tablespoons water
1 can black beans (15 oz), rinsed and drained
1 cup onion, roughly chopped
2-3 garlic cloves
1 lime, juice and zest
1/2 cup cooked quinoa, follow directions on the package
Salt and pepper
2 teaspoons chili powder
1/2 teaspoons cumin
1/2 teaspoons coriander
1/4 teaspoons cayenne pepper
Equipment
Food processor
Baking sheet lined with parchment paper
For serving
Whole wheat hamburger buns
Tomato, sliced
Avocado, sliced
PREPARATION
Burger Mixture
Add the oats to a food processor and grind on high into a coarse flour consistency, 30 seconds to one minute. Transfer the oats to a medium-size bowl and set aside. Wipe out the food processor, and return to its base.
Peel the sweet potato and slice it into quarters, lengthwise. Shred the sweet potato slices using the shredding disk of the food processor, or using another type of grater, if you prefer. Measure 2 cups of the shredded sweet potato and add it to the bowl with the ground oats.
In a small bowl, whisk together the flaxseed meal and water. Set the flaxseed mixture aside to thicken into a gel.
Add the rinsed and drained black beans, onion, garlic, and the lime zest and juice to the clean food processor bowl. Pulse until the mixture comes together with a few larger chunks remaining.
Transfer the black bean mixture to the bowl with the oats and sweet potatoes. Add the cooked quinoa and the flaxseed gel. Stir to combine. Sprinkle with salt and pepper, and season with the chili powder, cumin, coriander, and cayenne pepper. Mix to combine all the ingredients.
Divide the mixture to form 6 equal size burgers. Place the burgers on the parchment-lined baking sheet.
Place the baking sheet with the uncooked burgers in the refrigerator. Chill the burgers for at least 30 minutes before baking.
Preheat the oven to 375 degrees F.
Bake the burgers on the middle rack for 20 minutes. Flip them over, and cook for another 15-20 minutes.
Remove from the oven and let the burgers set for 5-10 minutes before serving.
Place each burger on a whole wheat bun, and top with avocado and tomato slices.
Nutritional Information:
439 calories, 6 servings per recipe
The Burger and Fry Makeover
INGREDIENTS
Burgers
1 lb ground turkey breast
1 cup carrots, chopped
1 cup poblano peppers, or other mild peppers, chopped
1/2 red onion, chopped
1 tablespoon of tomato paste, or ketchup
Olive oil, just enough to coat the pan
Mustard, condiment option
Ketchup (without corn syrup), condiment option
Fries
1 tablespoon avocado oil, divided
6 small potatoes
1 teaspoon of freshly ground black pepper
Pinch of salt or salt substitute
PREPARATION
To make the burgers, mix together the ground turkey, carrots, peppers, onion, and the tomato paste or ketchup. Form into 6 burger patties. Over medium heat, warm a cast iron frying pan or sauté pan coated lightly with olive oil. Add the burgers to the simmering pan and cook for 3 to 4 minutes on each side. Remove from heat and serve with a small side of mustard or ketchup, preferably made without corn syrup.
Warm a separate pan over medium heat and add the avocado oil. Place the potatoes sliced in fourths in the heated pan. Cover and cook for 2 to 3 minutes, flip and cook uncovered for another few minutes until the potatoes are crisp. Sprinkle with pepper and salt or salt substitute.
Serves 3 or 4
Nutritional Information per serving
Approximately 185 calories
Fat: 13 g
Protein: 6 g
Carbohydrates: 6 g
I love the flavors of a good burger and fries, but I don’t love feeling tired and drained afterward. This recipe is life and energy giving, and that’s a gift that I enjoy sharing with my friends, family, and colleagues. The potatoes are very flavorful as prepared. Great served with a side salad for a complete meal. I am committed to spreading the word of this burger and fries reboot. Enjoy!
–Maria, Mount Sinai Doctors-Forest Hills