Healthy Recipes

Classic Grilled Burger
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Servings: 2
Ingredients and Preparation
Ingredients Measures
90% lean ground beef ½ pound
Salt ½ teaspoon
Ground black pepper ¼ teaspoon
Whole wheat hamburger buns 2
Romaine lettuce leaves 2
Small tomato, thinly sliced 1
Red onion, thinly sliced ¼
Pickle slices 4

  1. Prepare an outdoor or indoor grill.
  2. Add salt and pepper to meat and form into 2 (approximately ½-inch thick) patties with your hands.
  3. Grill burgers for 6-8 minutes on each side, until cooked through. Warm or grill the bun if desired.
  4. Place burgers on buns and distribute the toppings.

3 lean meats; 2 starches; 1 vegetable

Side Suggestions: Oven Fried Potatoes
Preheat oven to 425˚F. Wash and scrub 2 medium-sized Yukon gold potatoes. Leave the peel on and slice lengthwise into ¼-inch strips. In a large bowl, toss with 2 teaspoons olive oil, ½ teaspoon salt, and pepper to taste. Place on a nonstick baking pan or sheet and bake for about 30-35 minutes, until golden. Turn potatoes around with a spatula a couple of times during cooking for even browning. Nutrition Info (for ½ of recipe): 189 calories; 33 g carbohydrate; 4 g protein; 5 g fat (1 g sat); 5 g fiber; 594 mg sodium. Exchanges: 2 starches; 1 fat.

Nutrition Facts
Serving Size ½ of recipe
Calories 369
Total Fat 14 g
Saturated Fat 5 g
Sodium 1,088 mg
Total Carbohydrate 34 g
Dietary Fiber 5 g
Protein 29 g
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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