12
11
George Foreman’s Power Burger
A flavorful hamburger that we think tastes even better than its all-meat cousin!
It pays to eat meals that minimize meat. To reduce saturated fat in a typical
burger, you can cut back on the amount of meat and make up for it with
plant-based ingredients. Bread crumbs and chopped vegetables have been
added in this recipe. You could also try cooked rice, other grains or cereal.
In addition, choose whole wheat buns; they typically contain one less fat gram
than regular or even reduced-calorie buns.
If you settle for nothing less than a cheeseburger, Swiss cheese is 1 gram lower
in fat than Cheddar, American or Monterey Jack with 8 grams of fat versus
9 in each ounce of cheese. However, reduced fat cheeses like Cheddar or Swiss
contain half the fat with 4 grams per ounce. Mustard contains 1 gram of fat per
tablespoon versus a whopping 11 grams of fat in a tablespoon of mayonnaise.
Top your burger in healthful style with dark, leafy green lettuce, shredded
cabbage, fresh cilantro, basil or spinach.
1/4 cup chopped vegetables such as yellow onions, green onions, zucchini,
parsley (can be sautéed)
1/4 cup seasoned bread crumbs
3/4 lb. lean ground beef
• In a medium size mixing bowl, combine the vegetables and bread crumbs.
Add the ground beef and mix well.
• Shape the mixture into four 4-inch wide patties.
• Preheat the grill for 3 - 5 minutes and place the patties on the grill two at a
time.
• Close the lid and cook for 5 - 6 minutes or until the meat is no longer pink and
the juices run clear, turning once.
• Yield: Serves 4.
This recipe is from "The Healthy Gourmet" (Clarkson Potter) by Cherie Calbom.
Grilled Vegetables
6 slices eggplant, 1/2” thick (or use 2 baby eggplants)
2 small onions, sliced 1/2” thick
2 small tomatoes, diced
2 small zucchini, sliced
4 large cloves of garlic, peeled and sliced
4 - 6 mushrooms, sliced
1 tsp. olive oil (optional)
• Preheat the grill for 3 - 5 minutes. At this time, also spread on olive oil if
desired.
• Add the sliced eggplant and garlic, close the lid and cook 3 minutes.
• Add the slices of onion, zucchini, and mushrooms. Cover and cook
3 - 5 minutes.
• Remove the eggplant and zucchini and mushroom slices to a plate.
• Add tomatoes to the onion and garlic. Cover and cook for one minute.
• Remove and serve over the eggplant, zucchini, and mushrooms.
• Yield: Serves 2 - 4.Serve as an accompaniment to meat and pasta, or stuff
them into a piece of pita or french bread for a grilled vegetable sandwich.
Rosemary Lamb Chops
4 lamb chops, shoulder or loin
2 tsp. fresh chopped rosemary (or 1/2 tsp dried)
ground black pepper to taste
• Coat chops with rosemary and pepper.
• Preheat the grill for 3 - 5 minutes.
• Close lid and cook for 5 minutes for medium (a hint of pink in the middle)
and 7 minutes for well done.
• Serve immediately.
• Yield: Serves 4.
