Five Healthy Burgers Ideas for Diabetic

Healthy Burgers Ideas

1.Grilled Herb Burgers

Grilled Herb BurgersMix oregano, basil, onions, and garlic into these beef and turkey patties for an extra-flavorful burger recipe. The light and healthy version is perfect for a summer cookout.

Ingredients:

– 1 egg white, lightly beaten
– 2/3 cup chopped onion
– 1/3 cup grated Parmesan cheese
– 1/4 cup snipped fresh oregano and/or basil or 2 teaspoons dried oregano and/or basil, crushed
– 1/4 cup ketchup
– 2 cloves garlic, minced
– 1/4 teaspoon salt
– 1/4 teaspoon ground black pepper
– 1 pound lean ground beef
– 1 pound uncooked ground turkey breast
– 8 whole wheat ciabatta rolls, split and toasted
– 16 slices tomato

Nutrition Facts Per Serving:

– 351 cal.
– 8 g total fat (3 g sat. fat)
– 67 mg chol.
– 599 mg sodium
– 35 g carb. (3 g fiber, 3 g sugars)
– 31 g pro.

2. Pepper-Stuffed Burgers

Pepper-Stuffed BurgersBiting into these mesquite-seasoned burgers is a real delight. Inside, you’ll find roasted miniature sweet peppers oozing with pepper cheese.

Ingredients:

– 4 miniature red, green, yellow, and/or orange sweet peppers (about 1/2 ounce each)
– 1 ounce Monterey Jack cheese with jalapeno peppers or reduced-fat Monterey Jack cheese, cut into 4 small cubes
– 1 pound 90% or higher lean ground beef
– 1/2 teaspoon mesquite seasoning
– 4 whole grain or multigrain ciabatta rolls or whole wheat hamburger buns, split and toasted
– 1/4 cup purchased green salsa (optional)

Nutrition Facts Per Serving:

– 381 cal.
– 15 g total fat (6 g sat. fat)
– 81 mg chol.
– 533 mg sodium
– 30 g carb. (2 g fiber, 1 g sugars)
– 29 g pro.

3. Greek Fusion Burgers

Greek Fusion BurgersThese turkey burgers revved up with chipotle chile peppers in adobo sauce are ideal for diabetic meal plans. Ground turkey breast, light cream cheese, and reduced-fat cheddar cheese all help to keep calories and fat to a minimum.

Ingredients:

– 1 pound uncooked ground turkey breast
– 2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce
– 1 teaspoon dried oregano, crushed
– 1/4 cup light tub-style cream cheese, softened
– 1/4 cup shredded reduced-fat cheddar cheese
– 1 tablespoon finely chopped green onion
– 1/8 teaspoon salt
– 2 large whole wheat pita bread rounds, halved crosswise
– 8 small slices tomato
– 1/2 of a medium cucumber, cut into thin bite-size strips

Nutrition Facts Per Serving:

– 272 cal.
– 6 g total fat (3 g sat. fat)
– 58 mg chol.
– 473 mg sodium
– 22 g carb. (3 g fiber, 3 g sugars)
– 33 g pro.

4. Veggie-Filled Burgers

Veggie-Filled BurgersTo keep these low-fat burgers juicy, be careful not to overcook them. This burger is a great way to sneak in veggies.

Ingredients:

– 2 tablespoons milk
– 1/2 cup finely shredded carrot
– 1/4 cup finely sliced green onion
– 1/4 cup soft whole wheat bread crumbs
– 1/4 teaspoon dried Italian seasoning, crushed
– 1/4 teaspoon garlic salt
– Dash pepper
– 3/4 pound lean ground turkey or chicken
– 1/4 cup Dijon-style mustard
– 1/2 teaspoon curry powder
– 4 whole wheat or white hamburger buns, split and toasted

Nutrition Facts Per Serving:

– 257 cal.
– 9 g total fat (4 g sat. fat)
– 54 mg chol.
– 409 mg sodium
– 24 g carb. (3 g fiber)
– 20 g pro.

5. Thai Turkey Burgers

Thai Turkey BurgersThai seasoning used in these patties is a blend that is reminiscent of the classic flavors of Thai cooking. The ingredients vary widely by brand but often include garlic, coriander, onion, cilantro, and pepper.

Ingredients:

– 1/4 cup refrigerated or frozen egg product, or 1 egg, beaten
– 1/4 cup fine dry bread crumbs
– 1 teaspoon Thai seasoning or curry powder
– 1 pound uncooked ground turkey breast
– 6 whole grain cocktail-size hamburger buns, split and toasted
– 3/4 cup fresh basil leaves
– 2 tablespoons purchased peanut dipping sauce
– 1 medium mango, pitted, peeled, and sliced

Nutrition Facts Per Serving:

– 213 cal.
– 4 g total fat (1 g sat. fat)
– 30 mg chol.
– 438 mg sodium
– 23 g carb. (2 g fiber)
– 22 g pro.

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