From Fourth of July cookouts to dinners on the deck, people are firing
up their grills quite a bit this time of year. While there’s nothing
wrong with occasional indulgent burger, Christine Sorg, RD, CD, CSSD,
Parkview Sports Medicine, offers a version fit for the athlete or vegetarian
at your table.
While there are so many delicious things to throw on the grill this season,
there are just as many unhealthy options. Speaking to burgers in particular,
ground beef and turkey contain saturated fat. Diets rich in saturated
fat may slow an athlete down, and can lead to health risks as we age.
For example, a ground beef patty with 20 percent fat contains 231 calories
and 15 grams of fat, and a ground turkey patty contains 127 calories and
7 grams of fat. Also, ground turkey and ground beef do not contain carbohydrates.
Athletes get the most benefit from a combination of carbohydrates and
protein, along with heart healthy fats to fuel their performance.
This recipe for black bean burgers contains 325 calories, 6 grams of fat,
52 grams of carbohydrates, and 19 grams of protein. Black beans are high
in fiber, and folate. They contain no saturated fat, and provide carbohydrates
as well as protein. Load this sandwich with fresh onions, tomatoes and
lettuce to give it some extra crunch. Round out the meal with a bowl of
fresh fruit, a few chips and salsa, and ice cold water or milk!
Black Bean Burger with Lime Cream
¼ cup fat-free Greek yogurt
1 lime, juiced and zested
2 15.5-ounce cans low sodium black beans
¼ cup whole wheat breadcrumbs
2 tablespoons chopped cilantro
1 tablespoon diced jalapeno pepper
½ cup grated carrot
2 egg whites, beaten
1 tablespoon low sodium taco seasoning
½ cup shredded reduced-fat Monterey Jack or pepper Jack cheese
1 whole wheat sandwich thin
1 large tomato, sliced
- Combine the yogurt, lime juice, and zest in a small bowl; stir and set aside.
- In a large mixing bowl, mash the bean slightly with a fork or potato masher.
Add the breadcrumbs, cilantro, jalapeño, carrot, egg whites, and
taco seasoning and combine. Divide into 8 patties. Place the bean mixture
in the palm of your hand, place 2 tablespoons of cheese into the center,
and then fold over into the patty.
- Preheat a flat nonstick skillet over moderate heat. Once warm, add the
burgers and cook 3 minutes per side. You can also cook the burgers on
a baking sheet in a 350-degree oven for 20 minutes.
- Serve on a sandwich thin with lettuce and tomato, then divide the lime
cream among the sandwiches or serve on the side.
Makes 8 patties
Nutrition: 325 calories, 6g fat, 52g carbohydrates, 19 g protein (not including
the sandwich thins).
Adapted from a recipe featured in the Spark People Cookbook