Sunday, January 18, 2015

Healthy Eating Hacks: Burger & Fries

I love to eat sweet treats and the occasional burger and fries. Are they good for me? Um, not as much as I would like. That is why they are meant to be enjoyed once a week when you're trying to lose weight.

But sometimes we just can't wait until Sunday (cheat day at our house). You want comfort food but you need it to fit in your macros and calories. Enter their clean cousins! This list isn't meant to be comprehensive. It should help to give you ideas and get you thinking.

Let's start with one of my favorites. Most restaurant burgers are beef on a fluffy white bun and the fries are not drained well. Take four ounces of ground chicken breast or ground turkey breast and form a patty with it. Season as you like. I stress using breast meat as it's lower in fat if your budget allows for it. You'll find a nonstick pan and just a little cooking spray are your friends. Cook your patty to an internal temperature of 165°.

In place of that fluffy white bun, you have some interesting options. There's the stereotypical whole grain bun. Great if you can fit it. Another option is to use a lettuce leaf. This is a good option for paleo, gluten-free or low-carb diets.

Cheese is an option but avocado or Walden Farms Mayonnaise (zero calorie) are tasty, too.

Fries are still on the menu, brothers and sisters. Bake them at 400° for at least 20 minutes or as long as 40 depending on your spud of choice and how thick you cut them. Sweet potatoes make yummy fries but are high in sugars. Russet, or white, potatoes are lower in sugars but are better as a post-workout meal as the body uses them faster. You need to decide which is better for you. I toss mine with no more than a tablespoon or two of extra virgin olive oil for the five of us. A single serving may only need a teaspoon. This will help them to have a crispy exterior.

Comment below if you've got a favorite meal for me to makeover! I love a challenge!

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