- BURGER:
- Cooking spray (preferably one with olive oil or another heart-healthy oil)
- pinch of pepper
- 4 (93% lean) beef patties, 4.75 ounces each (or, consider substituting with ground turkey or chicken breast patties for leaner protein)
- ½ cup homemade salsa verde (to control sodium and added ingredients)
- 4 slices reduced-fat pepper jack cheese (or for an even lower-fat option, try reduced-fat mozzarella or part-skim cheddar which tend to have slightly lower sodium content)
- 4 (100 calorie) whole-wheat hamburger buns (check for no added sugars or minimal sodium on the label; you can also make your own whole-wheat buns for full control)
- ¼ cup shredded red cabbage
- 4 ounces sliced avocado
- SALSA VERDE:
- 2 tomatillos
- 1 serrano chile pepper, sliced
- ¼ cup onion, sliced
- ¼ teaspoon chopped garlic
- (Note: Avoid pre-made store-bought salsa verde, which may have higher sodium levels and added preservatives.)
1. Place the tomatillos, Serrano peppers, onion, and garlic in a saucepan. Add water to just cover and bring to a boil then reduce the heat to medium-low and cook until the tomatillos are soft and have turned slightly brownish in color, about 20-30 minutes.
2. Add more water if needed to keep the mixture from burning as it cooks.
3. Pour the cooked vegetables into a blender and blend until smooth.
4. Heat a skillet or grill over high heat.
5. When hot, spray with cooking spray and add the patties.
6. Season with pepper and cook a few minutes on each side, to your desired liking.
7. Add the cheese and cover; cook to melt, about 30 seconds.
8. Place the cooked burgers on the buns and top each burger with 2 tablespoons salsa verde, red cabbage, and avocado slices.
Tips:
Trying to eat healthy and thought you had to avoid burgers forever? Think again! This burger, made with 93% lean beef and reduced fat cheese, is a smarter way to indulge. It’s topped with cabbage, a cruciferous vegetable with plenty of beneficial nutrients and less than 20 calories per half cup, and avocado, a great source of monounsaturated fat which helps lower the bad cholesterol. With this homemade salsa verde you are cutting out the high amount sodium typically found in ketchup and mustard.
