Are we ready to find a new favorite dinner that is not only healthy but delicious? I know I am!
A few weeks ago I was tasked with picking a hamburger an
d fries recipe or a pizza recipe to modify and of course I picked an American staple which are Hamburgers with french fries! Hamburgers and fries are a dish that Americans all over the United States dine over at summer cookouts, Fourth of July parties, in restaurants, and even in fast food places. The hamburger is a quintessential American cuisine and it is not only delicious but it is affordable.
I knew the hamburger and fries recipe was the one I would modify for a few reasons.
1. It is something anyone could make and modify to their own dietary needs and desires
2. A hamburger could be cooked multiple ways like on a skillet (which these are), grill, or even be put in the oven.
3. The fries could be put in the oven or fried in oil (seasonings could vary)
4. Different toppings, condiments, and ,meat choices could be done to this American staple to make it healthier, tastier, and different every time!
The Original Fries and Burger Recipe
I was able to make three different modifications for the same recipe I made. The first modification I made was decreasing the total fat content in the burgers and fries for one serving. I was able to decrease the amount of fat by at least 50% and I believe I was able to do this because I used turkey instead of beef and olive oil instead of vegetable oil. Another modification I made was to decrease the amount of saturated fat in my meal by at least 50%. I believe I was able to do this because vegetable oil and hamburger have a high saturated fat content and the only thing that would have given a lot of saturated fat per serving would have been the turkey for the turkey burgers. Another modification I was able to make was getting my total sodium content down to less than 740 mg.
The reason I made the modification of decreasing total fat content in a single serving was due to total fat consisting of Unsaturated Fat, Saturated Fat and Trans fat and all these types of fats can be very unhealthy if not eaten in moderation. If someone has too much trans fat then there is a chance in an increase in bad LDL cholesterol and it increases heart disease by a significant amount and saturated fat can have the same effects that trans fat has on someone's cardiovascular health. It can also lead to a type 2 diabetes risk in the future. Saturated fat decrease was another modification I wanted to make because not many people know what saturated fat is and how it affects our body. Saturated fat is a silent killer, it is in many different food items but mostly in animal products and too much of it could lead to heart attacks or stroke. Instead of eating saturated fat, substitute it for something with unsaturated fat! The last modification I made was having the total sodium levels under 740 mg which I believe I was able to do this because I used a less salty meat which is turkey compared to a saltier meat which is beef. Also in my modified recipe I used some Italian seasoning to give the turkey a bit of flavor and doing so I was able to reduce a bit of the sodium.
The Process for the modification Recipe
My modification experience was good for the most part. I wish I knew how sticky and not workable turkey was before deciding to work with it because it was a bit of a challenge to get it into a ball for cooking. Instead of using my hands to mix the turkey, I used a wooden spoon to do so for me and then when it was time to roll the patties out I was not as sticky as I would have been if I used my hands to mix the meat. The cooking process for the turkey burgers went smoothly though; the turkey did not stick to the cast iron pan like I had expected it to so that was a plus!
My modifications of the fries went very well except for the fact that I do not think I waited long enough for the potatoes to soak in the cold water before drying them and placing them into the oven. They could have been a bit crispier and if I had kept them in the water a bit longer more starch would have came off and made them a bit crunchier. I really liked the addition of doing olive oil with salt, paprika, and onion salt though because it gave nice flavor to the fries. I wish I preheated my oven a bit lower than I did because I thought the fries would crisp up better if the stove was up higher but that was not the case for me. They came out a bit too cooked for my liking.
A few tips I have for making this recipe are:
Preheat the oven to about 350 and leave the fries in there for about 35-45 mins
Do not use gloves when trying to form the turkey breast and if you do not mind adding an egg or breadcrumbs to your turkey batter then I would do that to make it easier to roll into balls.
Make the patties a bit flatter so the turkey burgers will fully cook evenly
BE PATIENT; The recipe is easy but it also takes patience so DO NOT flip the burgers until 5-6 mins is up because they will not cook evenly and turkey NEEDS to be cooked fully through unlike beef.
Turkeyburger (Diner Style)
Yield:8 Servings
Serving Size: 1
Ingredients:
½ tsp extra virgin olive oil
2 pounds ground turkey
Kosher Salt and Black Pepper to taste
8 slices Vegan Cheese or American Cheese
8 100% whole wheat hamburger buns
8 Lettuce Leaves
1 large Sliced Tomato
The Modified Burger and Fries Recipe
Procedure:
1. Add extra virgin olive oil to a large cast-iron or stainless-steel skillet and place over medium heat. Gently divide ground turkey into 8 small piles of around 4 ounces each, and even more gently gather them together into orbs that are about 2 inches in height. Do not form patties.
2. Increase heat under skillet to high. Put half the orbs into the skillet with plenty of distance between them and, using a stiff metal spatula, press down on each one to form a burger that is around 4 inches in diameter and about 1/2 inch thick. Season with salt and pepper.
3. Cook without moving until patties have achieved a deep, burnished crust, about 5-6 minutes per side (165 degrees F) Use the spatula to scrape free and carefully turn burgers over. If using cheese, lay slices on meat
4. Continue to cook until meat is cooked through, approximately a minute or so longer. Remove burgers from skillet, place on buns and top as desired. Repeat process with remaining burgers. Serving two hamburgers on a single bun is not an outrageous option.
Homemade Crispy seasoned French fries
Yield: 8 Servings
Serving Size: 1
Ingredients:
2 ½ pounds golden potatoes (not peeled)
1 tsp onion salt
1 tsp salt
1 tsp paprika
2 tbsp extra virgin olive oil for baking
1 tbsp Italian seasoning
Procedure:
1. Preheat oven to 375 degrees
2. Slice potatoes into French fries, and place into cold water so they do not brown before being placed into the oven.
3. Before putting into oven, dry the potatoes. After drying, place into large oven safe pan.
4. Drizzle extra virgin olive oil, onion salt, salt, paprika, and Italian seasoning over French fries.
5. Mix French fries with hands thoroughly so everything is covered in the mixture.
6. Put French fries in oven for about 15 minutes
7. After the 15 mins is up, turn heat up to about 420 degrees so the fries will crisp up for about 15 more minutes.
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