There’s nothing quite like the aroma of burgers sizzling on the grill. Burgers satisfy, but can they be part of a weight-loss plan? Yes. With TOPS, all foods fit. That includes grilled items. The key is watching portion sizes and using healthier ingredients. The following three recipes were developed with serving sizes, ingredients and taste in mind. Enjoy!
Black Bean Burgers
Prep time: 15 minutes Grill time: 6–8 minutes each side Servings: 4
A plant-based burger recipe that holds together on the grill. And tastes great!
Ingredients
- 1 can (15 ounces) black beans, drained, rinsed, mashed
- ¼ c. chopped onion
- 1/3 c. frozen corn, thawed
- ¼ c. salsa, chunky
- 1 c. loosely packed spinach, chopped finely
- 1 T. minced garlic
- 1 T. dried parsley (or cilantro)
- 1/8 t. salt
- 1/8 t. black pepper
- ½ c. unseasoned bread crumbs
- 2 egg whites, lightly beaten
Directions
- Mash beans, then add onion, corn, salsa, spinach, garlic, and dry spices. Mix well.
- Add the bread crumbs and egg whites to the bean mixture. Mix thoroughly.
- Form into 4 round patties about ½-inch thick.
- Grill for 6–8 minutes on each side.
Nutrition Information
Per serving: 196 calories (13 from fat), 1.5 g total fat, (0 g saturated fat), 0 mg cholesterol, 595 mg sodium, 36 g carbohydrates, 9 g fiber, 4 g sugar, 12 g protein. Exchanges: 2 starch, 1½ protein
Turkey Burgers
Prep time: 15 minutes Grill time: 4–5 minutes each side Servings: 4
Juicy, flavorful burgers made with lean meat and packing 34 grams of protein per serving.
Ingredients
- 1 pound lean ground turkey
- 1 t. garlic powder
- 1 t. onion powder
- 1 T. ketchup
- 1 T. Dijon mustard
- 1 t. Worcestershire sauce
- ½ t. salt
- ½ t. black pepper
- ¼ c. unseasoned bread crumbs
- 1 egg
Directions
- Using a fork, combine all ingredients. Mix just enough to evenly combine everything.
- Shape into four patties, approximately ½-inch thick. They should be very moist.
- Freeze the patties on parchment for 20 minutes.
- Grill on each side for 4–5 minutes or until they reach an internal temperature of 160-165°F.
Nutrition Information
Per serving: 322 calories (133 from fat), 15 g total fat, (4 g saturated fat), 45 mg cholesterol, 614 mg sodium, 9 g carbohydrates, 1 g fiber, 2 g sugar, 34 g protein. Exchanges: 4 protein, 3 fat
Best Beef Burgers
Prep time: 15 minutes Grill time: 4–5 minutes each side Servings: 4
Simple, delicious, classic. Plus, this burger recipe is low-sodium. Worcestershire sauce helps bring out the naturally rich flavor of beef.
Ingredients
- 1 pound ground beef (85/15)
- 2 T. minced onion
- ½ t. garlic powder
- ½ t. black pepper
- 2 t. Worcestershire sauce
Directions
- Mix all ingredients. Form into four patties, ½-inch thick.
- Grill approximately 4–5 minutes per side, flipping only once until an internal temperature of 155°F is reached on the grill. Carryover cooking will add 5 more degrees to reach the well-done temperature of 160°F.
Nutrition Information
Per serving: 314 calories (180 from fat), 20 g total fat, (4 g saturated fat), 101 mg cholesterol, 103 mg sodium, 1 g carbohydrates, 0 g fiber, 0 g sugar, 31 g protein. Exchanges: 4 protein, 4 fat
Want more great recipes? See all of our Recipes of the Month.
This article was written by Jeanne Gantenbein, a TOPS online member and wife of Barry Gantenbein, TOPS News Publisher/Editor. It initially appeared in the July/August 2023 issue of TOPS News magazine. All recipe photos were taken by Barry Gantenbein.
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