No Guilt Necessary: A Healthy Burger

by Ashley on January 17, 2011

Eating a burger and fries doesn’t always have to be a bad thing; usually for some of us, just the thought of eating this all American meal brings us feelings of guilt.  With so much saturated fat and unnecessary omega 6 from the grain/corn fed beef, we’re constantly advised to eat a juicy hamburger only on occasion.  

At most popular restaurants, ordering a burger and fries will usually cost you around 1,000+ calories, and just like always, I’m here to tell you this doesn’t always have to be the case.  Think about how long it would take you to burn off those 1,000+ calories: a half-marathon would do the trick.  Who wants to run a half-marathon just to enjoy a burger and fries? Not me!

Not only is 1,000 calories around half of what the average person should be eating in one day (let alone one meal), a diet high in saturated fat (found in the beef) and trans fat (found in the french fries), can lead to increased risk of heart disease along with a slue of other problems.  

Well then, here ya go!  I’ve reworked one of your old favorites and there will be no guilty feelings once you’ve cleaned your plate!  By adding kidney beans to the beef, your reducing the saturated fat in each burger while still providing plenty of protein.  Definitely not 1,000+ calories either.

Red Bean and Beef Burger with a side of Salt and Vinegar Potato Chips

Salt and Vinegar Potato Chips

Ingredients for Chips:

Yellow potatoes

1 cup white vinegar

1 tbsp EVOO

Salt

Light pepper sprinkle at the end

Preheat oven to 425.  Cut your potatoes into 1/4 inch slices (chip-like).  Place in a ziplock bag.  Pour vinegar and EVOO over potatoes.  Add salt.  Shake bag to evenly coat potatoes.  Place in refrigerator to allow vinegar to soak in — the longer the better.

Red Bean and Beef Burger

Ingredients for the Burger:

1 pound of lean (I used 90/10) grass fed beef

2 cups of kidney beans

1 tbsp EVOO

1 egg

2 tbsp Reduced Sodium Worcestershier Sauce (Really check your ingredients here! Most have HFCS… I have only found one of  Lea & Perrins that doesn’t contain it and it’s the Reduced Sodium kind.)

1 tsp onion powder

1 tbsp Oregano

Garlic salt to taste

Black pepper to taste


Soak and cook your beans first (earlier in the day).  Once they have cooled, add 2 cups to a large mixing bowl and smash the beans with a fork or your hands until they are pretty mushy.  Beat egg and add to beans.  Add all of the other above ingredients, including the meat and mix together again with your hands until you have a good, burger-like consistency.  

Form the burgers (makes 6) and place in a deep dish; add more black pepper and Worcestershire Sauce and let burgers marinade in the refrigerator while you are arranging the potatoes onto thin sheet pan.

Place potatoes in oven for 30 minutes, watch to make sure they don’t burn (or undercook).  Once they look crispy, they are ready.  While potatoes are cooking, throw your burgers on the grill and prepare your favorite GREEN, of course, and enjoy!

See, just because you are enjoying a hamburger and “french fries,” doesn’t mean you should feel guilty!




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