GirlsGuideTo | Lazy Girl Recipe: Guilt Free Burgers

It’s the season of barbecues and trust me, no one loves a good grill out like this girl. But…backyard bashes aren’t always the healthiest. Here are five light and tasty options for your party this weekend!

Sicilian Turkey Burgers
Turkey burgers can sometimes come out a little dry, but with the capers tomato paste in this recipe, they’re sure to be a hit.

Ingredients (Serves 4)

1 lb lean ground turkey

3 tablespoons tomato paste

3 tablespoons currants

2 tablespoons capers

1/2 teaspoon dried basil

1/2 teaspoon crushed fennel seeds

1/2 teaspoon salt

Vegetable oil cooking spray

1/2 cup grated Parmesan

4 ciabatta rolls, split

4 teaspoons balsamic vinegar

Sliced tomato (optional)

In a bowl, mix turkey, tomato paste, currants, capers, basil, fennel seeds and salt. Form turkey mixture into four 3/4-inch-thick patties. Coat a grill rack or grill pan with cooking spray. Grill patties over medium-high heat until underside is well browned, about 7 minutes; flip and cook 5 minutes more. Top each patty with 2 tbsp Parmesan; close lid or cover pan. Cook until internal temperature reaches 165°, about 2 minutes. Brush bottom of each roll with 1 tsp vinegar; top with 1 burger, tomato, if desired, and other half of roll.

421 calories per serving, 13 g fat (4 g saturated), 42 g carbs, 2 g fiber, 34 g protein

Vietnamese Tuna Burger
Bring a little Asian flair to your grill with these delicious burgers perfect for fish lovers everywhere!

Ingredients (Serves 4)

1/2 teaspoon seasoned rice vinegar

1 tablespoon plus 1 tsp sesame oil, divided

1/2 tablespoon plus 1/4 tsp brown sugar, divided

1 cup shredded red cabbage

1/2 cup shredded carrots

1/2 cup broccoli slaw

1/2 cup chopped fresh cilantro

1/4 cup chopped fresh mint

1 tablespoon plus 1 tsp fish sauce

1 tablespoon plus 1 tsp light soy sauce

1 1/4 lb tuna steak, finely chopped

1/2 cup sliced scallions

1/2 cup panko breadcrumbs

4 hamburger buns, split

In a bowl, combine vinegar, 1 tsp oil and 1/4 tsp sugar. Add cabbage, carrots and broccoli slaw; toss and set aside. In a second bowl, combine cilantro, mint, fish sauce, soy sauce and remaining 1/2 tbsp sugar. Add tuna and scallions; mix until combined. Form tuna mixture into four 3/4-inch-thick patties. Place panko on a plate; coat each patty with crumbs. In a large nonstick skillet, heat remaining 1 tbsp oil over medium heat. Cook burgers, flipping once, until well browned, about 4 minutes per side. Place 1 burger on bottom of each bun; top with 1/4 of slaw and other bun half.

477 calories per serving, 15 g fat (3 g saturated), 42 g carbs, 3 g fiber, 41 g protein

Black Bean and Corn Burgers
Put away those frozen veggie burger patties…these diy-burgers will blow you away!

Ingredients (Serves 4)

1 can (15 oz) low-sodium black beans, rinsed, drained, and lightly mashed

3/4 cup corn, thawed if frozen

1/2 red bell pepper, cut into 1/4-inch dice

1/4 cup whole-wheat breadcrumbs

1/4 cup chopped fresh cilantro

3 large egg whites, lightly beaten

1 tablespoon chopped chipotle chile in adobo

1/2 teaspoon dried oregano

1/2 teaspoon ground cumin

1 tablespoon plus 1 tsp olive oil, divided

8 cups baby spinach

Pinch of nutmeg

1/2 avocado, mashed

1/3 cup reduced-fat sour cream

1 teaspoon fresh lime juice

4 whole-wheat hamburger buns, split

In a bowl, combine beans, corn, bell pepper, breadcrumbs, cilantro, egg whites, chipotle, oregano and cumin. Form bean mixture into four 3/4-inch-thick patties. In a large nonstick skillet, heat 1 tbsp oil over medium-high heat. Cook patties, turning once, until browned, 5 minutes per side; remove from pan. In same skillet, sauté spinach in remaining 1 tsp oil over medium-high heat until wilted, 3 minutes; season with nutmeg and salt and freshly ground black pepper. In another bowl, mix avocado with sour cream and juice. Place 1/4 of cooked spinach on bottom of each bun, then 1 burger and 1/4 avocado mixture. Top with other bun half.

400 calories per serving, 14 g fat (4 g saturated), 58 g carbs, 12 g fiber, 18 g protein

Buffalo Chicken Burger
Your favorite app, now in burger form (and without any frying involved!)

Ingredients (Serves 4)

1/2 cup sliced carrots

1 lb ground white-meat chicken

2 egg whites, lightly beaten

1 celery stalk, roughly chopped

1/2 cup panko breadcrumbs

1/4 cup blue cheese, plus more for garnish (optional)

1 teaspoon cornstarch

1/4 cup hot sauce (such as Tabasco Buffalo Style)

Vegetable oil cooking spray

4 large kaiser rolls, split

Iceberg lettuce (optional)

Carrot and celery sticks (optional)

Light blue cheese dressing (optional)

In a microwave-safe bowl, combine carrot slices with 2 tbsp water; microwave on high, stirring every minute, until very tender, about 3 minutes. Drain and let cool; mash carrots. Add chicken, egg whites, celery, breadcrumbs and cheese; mix to combine. Form chicken mixture into four 3/4-inch-thick patties. In a second bowl, stir cornstarch into hot sauce until dissolved; set aside. Coat a grill rack or grill pan with cooking spray. Grill patties over medium-high heat for 6 minutes; flip and grill 4 minutes more. Brush patties with hot sauce mixture; grill until internal temperature reaches 165°, about 2 minutes. Place 1 burger on bottom of each roll. Garnish with cheese and lettuce, if desired. Top with other half of roll. Serve with carrot and celery sticks and blue cheese dressing for dipping, if desired.

405 calories per serving, 15 g fat (5 g saturated), 38 g carbs, 2 g fiber, 30 g protein

Ranch Bison Burger
Bison is a very lean meat that tastes great in a burger. Can’t find it? It’s ok to sub lean ground beef!

Ingredients (Serves 4)

4 oz reduced- or lowfat sharp cheddar, divided

1 lb lean ground bison

1 small jalapeño chile, finely diced

1 teaspoon grated lime zest, plus more for garnish

1 teaspoon chili powder

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Vegetable oil cooking spray

4 sourdough rolls, split

Sliced red onion (optional)

Lettuce (optional)

Pickled jalapeño (optional)

Light ranch dressing (optional)

Cut 2 oz cheddar into 1/4-inch dice; grate remaining 2 oz cheddar. In a bowl, combine diced cheddar, bison, jalapeño, zest, chili powder, salt and pepper. Form bison mixture into four 3/4-inch-thick patties. Coat a grill rack or grill pan with cooking spray; heat over medium-high heat. Cook patties 5 minutes; flip and top each with 1/4 of grated cheddar; grill until internal temperature reaches 160°, about 5 minutes. Place a patty on bottom of each roll. Garnish with zest and onion, lettuce, pickled jalapeño and ranch dressing, if desired. Top with other half of roll.

404 calories per serving, 8 g fat (4 g saturated), 40 g carbs, 1 g fiber, 39 g protein

{Recipes from Self}