I can't even try to deny that I absolutely love a burger with French fries. I generally eat a very healthy diet, but burgers with fries are one of those things that are hard to resist. I enjoyed cooking (and of course, eating) both the original Diner-style Burger and Crispy French Fries, and my modified, healthier version: Grilled Pineapple Burgers with Sweet Potato Fries. I was thrilled to be able to create a recipe that was not only more healthful than the original, but could even make a case for more enjoyable.
My original goal was to reduce the fat in one serving by 50 percent and to increase the amount of fiber by 5 grams, but the onions and mushrooms I used as toppings in the original recipe started the fiber off quite high. Luckily, I was able to reduce the amount of not only total fat, but also saturated fat, substantially. While still increasing fiber by over a gram, I reduced the total fat per serving by 71 percent, and reduced the saturated fat by 63 percent. This makes this meal much lower in calories, nearly cutting them in half per serving. For anyone who has the goal of weight loss (the need for a caloric deficit), fat intake is important to monitor since each gram yields 9 calories, while each gram of protein and carbohydrate yield only 4 calories. Saturated fats increase bad cholesterol (LDL), which increase your risk for heart disease, so they should be limited. The leaner ground beef and the considerable reduction of oil in cooking made the biggest contributions to cutting the fat content in this recipe. Another noteworthy improvement in the modified recipe is a reduction in sodium by a whopping 936mg. Too much sodium in the diet increases blood pressure, making one more prone to stoke and heart failure among other complications. While I did not meet my original goal of increasing the fiber per serving by 5 grams, it is certainly worth mentioning that my modified recipe provides 23 percent of the daily recommended intake of fiber, making it a high fiber food. For me personally, it was important to reduce the amount of carbohydrates in the meal, since I am a Type 1 diabetic. I was able to cut carbohydrate content by 48 percent. This is important not only to diabetics, but to those who suffer from insulin resistance or metabolic syndrome, and should try to keep their glucose levels as steady as possible.
The cooking process was quite similar in regards to the burgers, but making the fries was entirely different between the two recipes. The French fries from the original recipe were in fact delicious and perfectly crunchy, but they were soaked with oil and very salty. Roasting the sweet potato fries eliminated the need for all of that oil, but taking away the element of the batter definitely took away the characteristics of a typical French fry. They were much softer and missing that crispy exterior. This, to me, was worth the sweeter taste and less salt, but if you are looking to imitate a classic French fry, this may not be the method for you. My partner and I thoroughly enjoyed our burgers. The sweetness of the pineapple, the savory flavor of the meat with the bite from the ginger, and the crunch of the onion, were a beautiful combination of flavors and textures. We added our favorite hot sauce for some extra heat.
Grilled Pineapple Burgers
3 burgers
Ingredients:
1 lb. 95% lean ground beef
6 large bibb lettuce leaves
3 sliced rings, fresh pineapple
1 medium red onion, sliced into thick rings
3 cloves garlic, minced
1 tsp ground ginger
½ tsp salt
½ tsp black pepper
Instructions:
In a large bowl, mix thoroughly the ground beef, garlic, ginger, salt and pepper.
Heat cast iron skillet over high heat
Form ground beef mixture into 3 balls. When skillet is hot, add balls in and flatten into patties with a spatula. Cook about 2 minutes on each side. After removing patties, add pineapple slices to give them a sear, and red onion to soften and brown.
Arrange patties, onion, and pineapple between 2 bibb lettuce leaves. Add mayo or condiments if desired, serve hot.
Baked Sweet Potato Fries
3 servings
Ingredients:
2 large sweet potatoes
1 tbsp olive oil
½ tsp salt
½ tsp pepper
Instructions:
Preheat oven to 400 degrees.
Peel sweet potatoes and cut into fries. Arrange on a baking sheet lined with aluminum foil.
Drizzle with olive oil, and sprinkle with salt and pepper. Toss to coat fries with seasoning, and bake for 35 minutes.
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