FAST-FOOD FAVORITE: CHEESEBURGER
A basic burger isn’t that bad for you, but each “extra”
adds sodium and greasy calories without contributing
nutrients. This hybrid burger—half turkey, half black
beans—delivers brain-boosting folate and moodenhancing
tryptophan. Spices (not salt) add flavor, while
salsa, arugula and onion toppers increase the antioxidants
but not the calories.
THE FIX + Fully Loaded Turkey
Black Bean Burger
PREP: 50 min. COOK: 16 min. SERVES 6
For the burgers:
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon dried Mexican oregano
¼ teaspoon salt
½ teaspoon fresh ground black pepper
5 chipotle chilies in adobe sauce, seeded, plus 1
teaspoon adobe sauce
1 15-ounce can black beans, rinsed, drained and dried
1 pound ground turkey breast (93 percent lean)
To assemble the burgers:
1 large red onion, cut into 6 1∕2-inch slices
6 slices (¾-ounce per slice) Monterey Jack cheese
6 whole-wheat hamburger buns
2 cups salsa (1∕3 cup on each burger)
6 handfuls arugula
1. Mix garlic powder, paprika, oregano, salt, pepper, chipotle
chilies and black beans in a food processor. Pulse until a
thick paste forms. Scrape bean mixture into a large bowl.
Add ground turkey and mix until combined.
2. Divide bean mixture into 6, ½-cup portions. Form each
into a ball and press between two pieces of waxed paper
into a ½-inch-thick patty. Cover and chill 30 minutes.
3. Heat grill to medium-high heat. Lay patties and onion
slices on grill, close lid and cook 6 to 8 minutes on each
side. About 2 minutes before patties are done, top each with
a slice of cheese. Also, lay bun halves, cut-side down, on grill
and toast 30 to 60 seconds.
4. Transfer buns and patties to a platter. Top each patty with
a grilled onion slice, 1∕3 cup of salsa and a handful of arugula.
Cover with bun tops.
Per serving: 400 calories, 13 g fat (5 g saturated fat), 66
mg cholesterol, 30 g protein, 44 g carbohydrates, 10 g fiber,
1,205 mg sodium.