Here's how to make a delicious but healthy and nutrient-dense burger


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Who says you can't make a good burger like a booth fast food out there? You can, too! Burgers are not just fast food that you can buy 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 as well as researcher from Penn State University, burgers can be a healthy food. So, how do you make a delicious, healthy burger? Continue reading the following reviews!

Guide to making healthier and more delicious burgers

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

1. Choose low-fat meat

Source: Food Republic

The most important thing about making a healthy burger lies in the selection of the meat. Choose lean beef or poultry. Even better if you use fish meat that is high in essential omega-3 fatty acids such as tuna and salmon.

Even if you don't eat meat, you can still enjoy your version of a vegetarian burger or replace it with mushrooms or tempeh.

2. Choose the best cooking method

Source: The Padilla Group

The burning or roasting process is the best method to make burger meat more tender and juicy. According to Richard Chamberlain, a chef and writer The Healthy Beef Cookbook, beef is better cooked over medium heat until it's brown enough. However, avoid the texture of the meat too burnt so as not to hoard carcinogens that can increase the risk of cancer.

Here are some healthier and more delicious burger cooking tips:

  • Season burgers with salt, pepper, or other seasonings before baking.
  • Heat a grill or pan before cooking meat.
  • Let the meat cook well and cook on one side before turning to the next side. Just turn the meat once.
  • So that the burger meat remains soft and juicy, avoid pressing meat when cooking.

3. Choose a healthier burger filling

Source: Food-Blogger

To enrich the nutrition of the burger you make, fill the burger with lots of vegetables. Choose low-calorie vegetables such as onions, tomatoes, peppers, lettuce, cucumber, or mushrooms to make a low-calorie burger.

To make a healthy burger, pay attention too topping you choose. For example tomato sauce or low-fat mayonnaise. You can add low or fat-free cheese so that the burger you make is getting healthier, for example parmesan cheese rather than cheddar cheese.

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

Examples of healthy burger recipes

Serving: 6 servings

Nutritional content: 232 calories, 9 grams of fat, 18 grams of protein, 19 grams of carbohydrates

Tools and materials:

  • 6 whole wheat bread
  • ½ kg of lean beef
  • 4 tablespoons bread flour
  • 2 tablespoons of water
  • 1 egg white
  • 4 tablespoons of finely grated carrots
  • 2 tablespoons finely chopped shallots
  • 2 tablespoons of finely chopped peppers
  • 2 tablespoons of Parmesan cheese
  • ¼ tsp salt
  • T tsp pepper
  • Lettuce and tomato slices or cucumber according to taste

How to make:

  1. Combine egg white, water, bread flour, carrots, shallots, peppers, salt, and pepper into a large bowl.
  2. Add parmesan cheese and beef, then stir until smooth.
  3. Form into six fillings with a diameter of 10 cm.
  4. Bake the burger meat for 7-13 minutes on both sides at 70 degrees Celsius until done.
  5. Prepare the baked burger bread beforehand. Then place the lettuce, tomato slices, and burger meat. Cover with other burger bread.
  6. Serve while warm.
Here's how to make a delicious but healthy and nutrient-dense burger
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