How To Prepare Portobello Burger for a Healthy Dinner
Take a look at this healthy recipe for preparing delicious Portobello Burger for your special dinner.
Ingredients for Portobello Burger (makes 4 servings)
- 4 medium portabella mushrooms, stems removed
- 1 medium onion, cut into ½ inch slices
- 2 tbsp olive oil
- ¾ tsp salt, divided
- ½ teaspoon ground black pepper, divided
- 1 avocado, sliced
- ½ tsp minced garlic
- 4 whole wheat buns or whole wheat English Muffins, lightly toasted
- 4 jarred roasted red peppers
- Mix the mushrooms and the onion slices with oil; sprinkle with ½ teaspoon of the salt and ¼ teaspoon of the pepper.
- Heat large pan over medium heat until hot. Add mushrooms to cook until tender, for 8-10 minutes, turning once. Add mushrooms to a plate, cavity side up; cover to keep warm.
- In same pan, cook the onion slices until golden, for about 8 minutes, and turn them occasionally.
- Meanwhile, combine ½ avocado, garlic and remaining ¼ teaspoon each salt and pepper; mash until smooth.
- With a spoon put onions and roasted peppers into mushrooms cavities and divided equitable. Spread smooth Avocado mixture/guacamole/green pea guacamole on the bottom of each bun; top each with stuffed mushrooms.
- Top with remaining sliced avocado. Cover with tops of buns.
- Serve with a large raw vegetable salad.
Choose lean ground beef
Lean ground beef has less than 10 grams of fat, 4.5 grams or less of saturated fat, and under 95 milligrams of cholesterol for a cooked three-ounce patty. Extra lean ground beef has less than five grams of fat and less than two of saturated fat.
Look for grass-fed beef
Choosing grass-fed beef will increase the antioxidant content, Vitamin E levels, a healthier fatty acid profile including more omega-3 fatty acids compared to grain-fed beef. Grass-fed beef means the cattle were, as the name suggests, fed mostly grass and other foods that they would naturally eat in their environment. Grain-fed cattle mostly eat an unnatural, grain-based diet.
Make smaller patties
Serving size is important when you make your hamburger. Some hamburgers can be 6, 8, or even 16 ounces. No one needs a hamburger that large. You can enjoy a hamburger, but on a smaller, healthier scale. This saves you calories, fat, and cholesterol. When you make a hamburger, make your patties 3 to 4 ounces when raw.
Consider cooking the hamburger on the grill
Grilled hamburgers have a great flavor, and grilling hamburgers can also help make the hamburger healthier. When you grill a burger, some of the fat drips out during the process. The hamburger can end up having less fat than you originally thought.
Maximize the flavor of leaner beef
Since leaner ground beef has less fat content, it can be harder to cook, but you can still cook a delicious burger if you know how to cook these meats. For 90/10 beef, cook over medium heat. Cook on one side until the side is brown, then flip and cook the other side until brown. It usually takes 11 to 15 minutes to cook the burger. Just make sure to cook until the patty is done.
Season the burgers to add flavor
If you find the lean meat lacking in flavor or juiciness, try adding seasonings and extras to the patties to add flavor without adding calories and fat. Season with salt, pepper, seasoning salt, paprika, dried herbs, barbeque sauce, steak sauce, and garlic salt.
Blot the excess fat
After you cook the patties, remove them from the pan and place them on a paper towel. Use another paper towel to gently soak up the fat on the patty. This helps reduce the calories and fat.
Make a turkey burger
A popular alternative to beef hamburgers are turkey burgers. Though many people believe turkey burgers contain less fat and calories than beef burgers, this is not always true. Ground turkey can have a higher fat content than a traditional hamburger. When buying ground turkey, make sure that you buy a lean cut. Look for packages that are 90/10 or higher, such as 93/7 or 99.
Try a bison burger
Bison can be a healthy alternative to traditional ground beef in burgers. Bison is a leaner meat than ground beef. In a three and a half ounce serving, bison ranges from two to nine grams of fat and 143 to 190 calories. In three and half ounces of ground bison, there might be 15 grams of fat and 240 calories.
Fish makes a great substitute for beef in burgers. Tuna, salmon, and tilapia all make tasty burgers. Fish burgers generally need additional herbs and spices to give them a tasty flavor. Try soy sauce, ginger, cilantro, scallions, garlic, or olive oil. Fish typically has less calories than beef, and is a great source of omega-3 fats.
Make meatless burgers
If you redefine your idea of a hamburger, you will have endless choices for the meat. Meatless burgers are a popular and versatile way of making burgers. Not only can you buy healthy veggie and bean burgers, but you can make your own out of just about any hearty vegetable.