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Build a Better Burger

Posted at: 05/21/2013 10:41 AM
Updated at: 05/22/2013 3:43 AM

Nothing kicks off grilling season better than a delicious, juicy burger, sizzling from the grill.  Burgers can have a reputation of being “unhealthy” but Hy-Vee dietitian, Jen Haugen, and Kenny King, will go head-to-head with who makes the healthier and tastier burger.

Kenny’s Hawaiian Burger
 
All you need:
1 pound ground beef
½ of a packet of Teriyaki or Hawaiian Luau Marinade mix
¼ cup pineapple juice (reserved from pineapple)
8 pineapple rings
¼ cup mayonnaise
1 tablespoon soy sauce
¼ cup teriyaki sauce (reduced sodium)
4 whole grain English muffins, split
 
All you do:
  1. Preheat grill.  Mix together beef, marinade mix and pineapple juice.  Form into 4 patties.
  2. Sandwich patties between pineapple slices and grill until patty reaches 165 degrees.  Meanwhile, mix together mayonnaise and soy sauce.  Set aside.  Baste patties with teriyaki sauce.
  3. Serve on whole grain English muffin with dollop of mayonnaise mixture.
 
Nutrition Information: 610 calories, 29 grams fat, 8 grams saturated fat, 1010 mg sodium, 60 grams carbohydrate, 5 grams fiber, 29 grams protein.
Jen’s Guacamole Cilantro Lime Cheeseburger
 
All you need:
1-1/2 pounds 90% lean ground beef
½ cup diced onion
½ cup diced tomatoes
¼ cup chopped cilantro
½ lime, juiced
1 teaspoon minced garlic
6 slices reduced-fat cheddar cheese (optional)
6 whole grain buns
12 tablespoons Wholly Guacamole, any flavor
 
All you do:
  1. Preheat grill.  In a large bowl, mix together ground beef, onion, tomatoes, cilantro, lime juice and garlic.
  2. Form beef mixture into 6 patties.
  3. Grill burgers to desired doneness, until patty reaches 165 degrees.  Add cheese to each burger during the last minute of cooking.
  4. Serve on toasted whole grain buns with a healthy dollop of guacamole.
 
Nutrition Information:

Without cheese: 427 calories, 18 grams fat, 6 grams saturated fat, 406 mg sodium, 34 grams carbohydrate, 7 grams fiber, 31 grams protein.
 
With cheese: 497 calories, 22 grams fat, 9 grams saturated fat, 576 mg sodium, 34 grams carbohydrate, 7 grams fiber, 38 grams protein.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.