It is officially September, which means that summer is coming to an end. However, the season for grilling, cookouts, and burgers with fries is hardly over. As I mentioned in my previous post (where I cooked a variety of meals for an incredibly eclectic group of eaters), one of the nights I made a burger-and-fries dinner that satisfied not only the carnivorous taste buds, but also the vegan and vegetarians in the room. To me, burgers with fries is a staple summer/fall meal, so it is important to be able to make this oldie-but-goodie for whomever.
Fortunately, neither burger recipe takes very long to assemble and they both require relatively few ingredients. So, if you are looking for a quick, inexpensive, and delicious meal to make, these recipes are definitely fail-safe options. Before you start cooking, here are a few tips regarding the purchasing, prepping, and cooking of these recipes:
1. Buy lean ground meat. What do I mean by this? When you look at the cover of a package of meat you will see two numbers. One of the numbers is much larger (80-93), the other number is much smaller (7-20). The larger number refers to the amount of meat in the package, while the smaller number refers to the amount of fat. Typically the less meat/more fat packages (80/20) are the cheapest option. However, when you cook that meat (especially in a burger), you will end up throwing most of the fat away - it either drips from the grill or you drain it from the pan. This means you are literally throwing away 20% of your money, since you are discarding - and therefore not eating - 20% of the package. Therefore, I encourage you to spend the extra dollar to purchase a package of lean (less fat) ground meat (90/10 or better still, 93/7). Not only is this a more economical buy (you get more meat for your money!), but it is also the healthier option of meat to eat.
2. Buy low-sodium canned beans. Too much salt can have adverse health effects, so regardless of whether you have high blood pressure now, you should try to be conscious of the amount of salt you consume. Beans are usually canned in water and salt (to help preserve the beans). However, the amount of salt typically used is far too much and incredibly unnecessary. Fortunately, some companies have started canning their beans using significantly less salt. These cans are labeled as "low sodium". Regular canned beans can have as much as 20% of your daily value of sodium, whereas low-sodium options have only 5%. Chances are that in whatever recipe you are using the beans, you will add "a pinch" of salt, if not more; there is no need to start out using beans that already contain a high amount of sodium. Of course, there are other ways to get rid of some of this added salt (see tip #3), if for some reason you cannot purchase a low-sodium can option. But definitely try to buy your beans low-sodium whenever possible.
3. Drain and rinse beans. This technique will help you get rid of 30-40% of the salt in canned beans. How do you drain and rinse? Pop open the can and dump the beans into a colander . Then, turn on the faucet and rinse the beans off with water. You will see bubbles forming (that is the salt), so when the bubbles start to subside you can stop rinsing (usually 30-40 seconds). Finally, let the beans sit in the colander in your sink in order to drain off all the water. Whether you use low-sodium or regular canned beans, this technique not only gets rid of a lot of the added salt, but also rinses away the congealed water that typically clings to the beans in the can.
4. Use different cutting boards. Remember my post on defrosting meat? Do you recall how quickly bacteria multiplies and the only ways you can actually kill bacteria? If not, you should read that post again. For the burgers, one recipe uses meat and the other only uses vegetable/bean products. You do not want any of the bacteria from the raw meat cross-contaminating with the veggie burger. Why? Well, if the veggie burger does not heat through all the way to the center, then not all of the bacteria will be killed. Food poisoning anyone? Be safe and do not cross contaminate.
5. Have multiple topping choices. Though the standard lettuce-tomato-and-onion is always a winner, it is nice to have a variety of choices for your guests - and yourself. The topping choices I offered: spinach, lettuce, alfalfa sprouts, cucumbers, tomatoes, red onion, and avocado. Additionally, the condiments you use can make a difference as to how fantastic your burger will taste. Some suggestions: ketchup, mustard, mayo, horseradish, and salsa. Don't be afraid to think outside of the box!
Whether you are cooking for two, your family, or a crowd of hyped up football fans, you can feel confident in making these burgers 'n fries for all!
Ground Beef (or Turkey) Burgers
Ingredients:
-1 lb. lean ground beef (or turkey)
-1 egg
-2 green onions or 1/2 red onion, chopped
-1/2 cup breadcrumbs (tear up the ends of bread loaves!)
-1 tablespoon dijon mustard (or whatever mustard you have available)
-dash of cayenne pepper
-1/2 teaspoon salt
-1/2 teaspoon pepper
Directions:
1. Combine all ingredients in a bowl and mix well (with your hands)
2. Form into 7-8 patties (should be the size of your palm)
3. Heat either a pan on top of your stove to medium heat or an outside grill
4. Add patties and cook for about 8 minutes on each side; cook to an internal temperature of 160 degrees fahrenheit (if do not have a meat thermometer you should definitely buy one!) or cut a patty in the middle and see if it is pink enough for you.
5. Serve on top of whole wheat buns
Spicy Black Bean Burgers
Ingredients:
-1 15oz. can black beans (low-sodium!), drained & rinsed
-1/3 cup red onions or 2 scallions, chopped
-1/4 breadcrumbs (again, tear up the ends of bread loaves!)
-1/4 cup store-bought salsa (use Newman's Own medium or mild salsa)
-1 teaspoon cumin
-pinch of cayenne pepper
Directions:
1. Mash beans using a fork or potato masher
2. Mix in remaining ingredients
3. Use hands to shape 7-8 patties (should be the size of your hand)
4. Heat either a pan on top of your stove to medium heat or an outside grill
5. Add a drizzle of olive oil, then add patties and cook for about 8-10 minutes until browned on both sides
6. Serve on top of whole wheat buns!
Sweet Potato Fries
Ingredients:-4 sweet potatoes, cut into 1-inch wedges
-2 tablespoons canola oil
-1/2 teaspoon salt
-1/2 teaspoon pepper
-1/2 teaspoon cayenne pepper
Directions:
1. Preheat oven to 400 degrees fahrenheit or heat outdoor grill
2. Mix all ingredients in a large bowl; make sure potatoes are fully coated (drizzle a bit more oil if sweet potatoes seem too dry)
3. Cook for 25-30 minutes in the oven, stirring the sweet potatoes every 10 minutes; or grill for 20 minutes until a fork can pierce the potatoes
4. Serve hot, warm, or cold...they taste fantastic any way!
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