Chicken, Turkey, Vegetable and Other Burgers
Choosing poultry or vegetables for your burgers could reduce the calories, saturated fat (linked to heart disease) and L-Carnitine (also linked to heart disease). But be wary. You still have to make smart choices.
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Turkey and chicken burgers: 6 ounces of ground turkey breast have about 180 calories. But when your turkey burger contains other, fattier parts of the bird, a 6-ounce burger can run as high as 300 calories. The same goes for chicken burgers. Ground chicken breast is the best bet. Recently Consumer Reports found that 90 percent of the ground turkey samples they tested contained one or more of five bacteria. Read more here.
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Salmon burgers: These are pretty low in both calories and fat (6.4 ounces have 220 calories), plus you get the heart-healthy benefits of omega-3s.
Vegetable burgers: They're lower in calories and fat than any other choice. For veggie burgers, which aren't easy to make yourself because they tend to fall apart, Chef Greeley recommends using ground smoked tofu, blending it with ground cooked mushrooms, tahini and hummus, and binding it with a little wheat flour.
"Form into balls and coat with a light dusting of the wheat flour, then form into patties. Flavors such as minced onion, garlic, black pepper, cumin, and tomato powder are fantastic," he adds. "Almost any soft fresh herb will work, including basil, oregano, chervil, tarragon and chive. Brush the patties with olive oil and cook under a broiler, or lightly grill just enough to sear the outside and get the inside hot."
More: Top 5 Herbs for Weight Loss
The Bun
Buns can add 110 to 180 calories. A 1.5-ounce white hamburger bun has about 110 calories, but kaiser rolls are normally higher at 180 calories. For more fiber, try to get 100 percent whole-grain buns—but just because the package says wheat doesn't mean it's 100 percent whole grain. Make sure "whole grain" is the first ingredient.
