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

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

Sunday, June 28, 2020

UPDATimes - Another sandwich which is also one of the typical foods of Uncle Sam's country is the burger. Burger is another form of sandwich that contains a variety of meat, vegetables and sauces. Like hot dogs, burgers can be found in various countries around the world. This fast food has now become an international food that can be enjoyed by anyone.Who says you can't make good burgers like fast food outlets out there? You can too, really! Burger is not only fast food that you can buy when in a hurry, but you can also make it yourself in an easy way. 

Even 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 healthy and delicious burger? Following this UPDATimes will present How to make delicious and delicious burgers. Keep reading the following reviews!

Guide to making burgers that are healthier and delicious

Healthy or not the burger that you make lies in the selection of ingredients and how to cook it. If you are able to choose ingredients and cook appropriately, the taste and nutritional content is definitely guaranteed to be healthier.

1. Choose Low-Fat Meats.

The most important thing from making healthy citizens lies in the selection of meat. Choose beef or young without fat. Better yet, if you like fish that are high in omega-3 essential fatty acids like tuna and salmon.

Even if you don't eat meat, you can also enjoy a vegetarian burger instead you can replace it with mushrooms or tempeh.

2. Choose the Best Cooking method.

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

Here are some tips for cooking a healthier and tastier burger. UPDATimes Version:

• Season the burger with salt, pepper, or other seasonings before baking.
• Preheat the grill or pan 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 tender and juicy, avoid pressing the meat while cooking.

3. Choose a healthier burger filling

To enrich the burger nutrition that you make, fill the burger with lots of vegetables. Choose vegetables that are low in calories such as onions, tomatoes, peppers, lettuce, cucumbers, or mushrooms to make low-calorie burgers.

To make a healthy burger, pay attention to the toppings you choose. For example tomato sauce or low fat mayonnaise. You may add low-fat or fat-free cheese so that the burger you make is healthier, such as parmesan cheese rather than cheddar cheese.

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

Examples of healthy burger recipes

Serving: 6 servings

Nutrition: 232 calories, 9 grams of fat, 18 grams of protein, 19 grams of carbohydrate

Tools and Materials:

• 6 whole wheat bread
• ½ kg lean beef
• 4 tablespoons bread flour
• 2 tablespoons water
• 1 egg white
• 4 tablespoons finely grated carrots
• 2 tablespoons finely chopped shallots
• 2 tablespoons finely chopped red bell peppers
• 2 tablespoons of parmesan cheese
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• Lettuce and sliced ​​tomatoes or cucumber according to taste

How to make:

1. Mix egg whites, water, bread crumbs, carrots, onions, peppers, salt and pepper in a large bowl.
2. Add parmesan cheese and beef, then stir until smooth.
3. Shape into six sections with a diameter of 10 cm.
4. Bake the burger for 7-13 minutes on both sides in a temperature of 70 degrees Celsius until done.
5. Prepare pre-baked burger buns. Then put the lettuce, tomato slices, and burger meat. Cover with other burger buns.
6. Serve while warm.

Hello Health Group and Hello Sehat do not provide medical advice, diagnosis, or treatment. Please check our editorial policy page for more detailed information.

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