Low fat summer burgers
The summer is around the corner. It’s a time when we shed the layers of clothing for swim togs and sandals. It’s also a season when we look to shed those extra pounds we put on during the chilly months. Of course, exercise plays a role in that endeavour, but it’s also important to set your table with fare that will encourage a healthy metabolism—packed with lean protein, healthy grains, and fresh fruits and vegetables. Sandwiches of all sorts are a great way to include all of these things in your warm weather cuisine without too much fuss. Plus, they make excellent party foods, picnic lunches, and light dinners to enjoy at home during the long, bright evenings.
Fresh Herbed Chicken Burger
- 600g boneless, skinless chicken breast, minced raw
- 3 garlic cloves, minced
- 3 slices of white bread, with crusts cut off
- ¼ c torn basil leaves, fresh
- ¼ c torn mint leaves, fresh
- 1 tsp coarsely ground black pepper
- The zest and juice of one small lemon
- 30ml 2 percent milk
- 150g cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1 roasted red capsicum, one roasted yellow capsicum
- ¼ c fresh parsley leaves
- Leaves of butter lettuce
- 4 hamburger buns
- Extra virgin olive oil, to brush
- Greek yoghurt and paprika, to dress
First, grind your white bread into crumbs with a food processor. Add the milk, chicken, garlic, basil and mint, spices, and lemon zest, processing it for about 15 seconds or until it’s well mixed. Season it with ½ a tsp of sea salt. Form the mixture into four patties and refrigerate it for at least 30 minutes prior to cooking.
Combine the onion, tomatoes, parsley and one tablespoon of lemon juice in a small bowl. Season with sea salt and fresh cracked black peppercorns.
Preheat your oven to 170 degrees C. Brush the patties with olive oil. In a preheated frying pan over medium high heat, sear the patties for about 2 minutes on each side. Then, place them on a baking sheet in the oven for five to seven additional minutes, to ensure that they are cooked through.
Finally, dress the hamburger buns with lettuce and roasted capsicums. Place a chicken burger on each, and top with your tomato salad. Finish each creation with a generous serving of fresh yoghurt and a dusting of paprika and there you have it! One of the best low fat burgers you can make.
Greek Lamb Burgers
- 600g minced, raw lamb meat
- 3 shallots, trimmed and thinly sliced
- 3 tbsp fresh coriander, chopped
- 3 tbsp fresh mint, chopped
- 1 tbsp fresh oregano, chopped
- 1 tsp whole black peppercorns, coarsely ground
- 4 hearty, whole grain sandwich rolls of your choice
- 30g snow pea sprouts
- 3 small carrots, peeled and grated
- 2 beetroots, trimmed, peeled, and grated
- Tzatziki sauce to dress
Place the lamb, shallots, and herbs in a large bowl, mixing with your hands. Divide and shape four patties.
Heat a large frying pan over medium heat. Cook the patties 4-5 minutes on each side to ensure they are cooked through. Then, toast the cut face of your rolls for a special added flavour.
Place snow pea sprouts, grated carrots and beetroot on each base. Top with a lamb burger, and dress with tzatziki sauce. You may add lettuce and tomato to taste for a delicious and super-healthy meal all in one.
These are both fantastically fresh low fat burgers and are easy alternatives to traditional beef burgers. Plus, you can make them yourself, which helps you keep an eye on fat content and additives you don’t want in your meal plan for that perfect summer body. There’s nothing like high-quality ingredients and fresh veggies to reinvigorate you after a long winter. One other tactic you can explore when it comes to sourcing those fresh ingredients is to utilise a butcher online that provides you with high-quality meats without the hassle of supermarket guessing. It’s the 21st century answer to the neighbourhood butcher’s shop, where your regular selections and new items to tempt you are always in stock.
As well as trying these tasty low fat burger recipes, investigate alternative sources of protein to keep things spiced up. Chic peas are all the rage and they make a delicious change of pace for your dinner table or that special afternoon outing. Stepping away from the traditional flavour pathways of beef burgers and grilled chicken can keep your skills in constant demand this summer when it comes to planning a party or a picnic. Why not add the intriguing notes of a falafel wrap or a grilled mushroom cap sandwich to the menu to keep them salivating for your next masterpiece? The best part is that you’ll trim waistlines, ensuring that you and your crew are ready to hit the beach, without skimping on flavour.