Healthy Hamburgers for Dinner

by Patrice on March 9, 2011 · 8 comments

in Recipes

Dinner is very inconveniently timed. Most single moms have already put in a tough day when thoughts turn to meal preparation. A lot of kids know that when mom is exhausted, it’s a good time to suggest take out or other fast foods. Many moms are tempted by the option too often, even knowing that her kids are missing out on the health benefits of nutritious home cooked meals. When the kids are begging for hamburgers, give in to them. Just turn your attention and theirs to preparing hamburgers with nutritious ingredients.

Vegetable filled hamburgers can be put together in as little as 25 minutes and be cooked to perfection in about twelve. Cleanup is easy.

Choose whole wheat hamburger buns instead of the usual type made with white flour. Split and lightly toast the buns before filling them with the burger and toppings.

Use ground chicken or turkey instead of ground beef and add finely grated vegetables to the mixture. If you don’t think the curry powder will be a hit with the kids, just don’t add it. The sliced zucchini is also an optional ingredient. The idea is to make a nutritious meal that the kids will eat, after all.

To make four hamburgers, mix the following in a medium sized mixing bowl:

  • 1/4 cup of soft whole wheat bread crumbs
  • ½ cup carrot, finely shredded
  • ¼ cup green onion, sliced thin
  • ¼ teaspoon of crushed, dried Italian seasoning
  • ¼ teaspoon garlic salt
  • 2 Tablespoons of milk
  • A dash of pepper

Add ¾ pound of ground turkey or chicken to the bowl and mix all of the ingredients well.

Divide the mixture into four parts and shape into patties that are approximately 3/4 inch think.

The healthy and nutritious hamburger patties will cook well in the kitchen broiler or outside on a charcoal or gas grill in about 12 minutes. They only have to be turned once. Because the chicken or turkey has little fat, grease the grill lightly before adding the burgers. When done, the internal temperature will be 165 degrees F.

Top off the burgers with spicy mustard you can make by mixing ¼ cup of the Dijon type of mustard with ½ teaspoon of curry powder.

Have sliced tomato, lettuce leaves or even shredded zucchini available to top the tasty hamburgers. You’ll be surprised how tasty this recipe is!

 

About Patrice

Patrice Campbell is a freelance writer working from the Denver area. Campbell started her writing career in the 1980’s, working for several Wisconsin local papers as a news, human interest and features writer, as well as a photographer.

{ 8 comments… read them below or add one }

Darla March 10, 2011 at 3:57 am

We all know that kids love hamburgers but it’s a fatty food, but having this recipe, I can feed my kids with healthy hamburger without so much grease and with added nutrition.

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Savannah March 22, 2011 at 8:33 am

You can also try leaner meats in general if you don’t want to spend time mixing. Meats like buffalo have far less fat, and taste the same (or I think they taste even better!).

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Angie March 14, 2011 at 4:52 pm

This recipe sounds great and easy to make. It is easy to hide veggies into foods to make kids get the servings they need. Just a little extra chopping and dicing and you have a meal that is full of flavor and taste and your kids may not even know that veggies are in it.

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Gabrielle March 15, 2011 at 5:51 pm

I am for sure going to try this recipe, I love to cook and am always willing to try new things! My children love hamburgers as well!

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Savannah March 22, 2011 at 8:40 am

If you guys would like to see any other recipes, we have some more here. I especially like the smoothie one – my dad used to make me smoothies a lot of mornings when I was little.

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Berna March 25, 2011 at 3:50 am

I agree with you guys. That hamburger recipe is a healthy food. To make the food more enjoyable to eat, add french fries and orange juice!

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Theresa April 2, 2011 at 11:28 am

I grate the zucchini and add it to my meat mixture. That way I know they are getting the nutrition and I don’t have to deal with turned-up noses.

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Savannah April 5, 2011 at 8:41 am

What a fantastic idea! Sneaky little things like that can make all the difference, and the kids will never know!

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