(FOX 25 / MyFoxBoston.com) – Are you getting tired of the same old hamburgers and hotdogs at your summer get-togethers?
Well if you answered yes, you're in luck! Cookbook author and registered dietitian Janice Newell Bissex is joining the FOX 25 Morning News today to share ideas on how to shake things up at your next barbeque.
Bissex is the co-author of the family cookbook, "No Whine with Dinner," and is one of the meal makeover moms, so she knows a bit about giving recipes a healthy makeover.
Recipes (courtesyof mealmakeovermoms.com)
Minty Lamb Burgers with Walnuts& Feta
Makes 6 Servings
Nutrition Information per Serving: 390 calories, 21g fat(7g saturated, 1.2g omega-3), 420mg sodium, 24g carbohydrate, 4g fiber, 25gprotein, 10% calcium, 25% iron
Optional Cucumber Mint Topping:
Mushroom Burgers with the Works
Makes 4 Servings
spinach leaves, Basil Cannellini Spread (we suggest about 1 tablespoonper burger)
1.Preheat outdoor grill to medium-high heat and lightly oil the grate. Wipe themushroom caps clean with a damp cloth or paper towel. Trim off the stems. Placethe mushroom caps and onion slices on a plate or cutting board.
2. Usinga pastry brush, brush both sides of the mushrooms and onion slices evenly withthe olive oil. Sprinkle with salt and pepper.
3. Placethe mushroom caps and onion slices on the grill. Grill until tender, 6 to 8minutes per side.
Nutrition Information per Serving (1 mushroom burger):330 calories, 17g fat (4.5g saturated), 230mg sodium, 38g carbohydrate, 7gfiber, 11g protein, 10% vitamin A, 30% vitamin C, 10% iron
Makes 1¼ Cups
1. Place the beans, basil, olive oil, lemon juice, garlic, salt,and pepper in the bowl of a food processor and process until smooth and creamy.Scrape down the sides of the bowl as necessary. Season with additional salt andpepper to taste.
Nutrition Information perServing (1 tablespoon): 35 calories, 2.5g fat (0g saturated), 35mgsodium, 3g carbohydrate, 1g fiber, 1 g protein
Makes 8 Servings
1. Preheat the oven to 425°F. Line a baking sheet withparchment paper.
2. In a large bowl, whisk together the all-purpose flour,whole wheat pastry flour, baking powder, sugar, salt, and ginger. Cut inthe coconut oil with two knives or use your fingertips to rub the oil into thedry ingredients until the mixture looks like crumbs.
3. Stir in the coconut milk until a dough forms. Place thedough in the freezer for 5 to 10 minutes to firm up. Transfer the dough to alightly floured work surface. Pat together and flatten to 1/2-inch thick. Use a2½-inch round cookie cutter to cut out the biscuits. Reform any scraps of dough(handle as little as possible) and continue cutting. Transfer the biscuits tothe prepared baking sheet about 1 inch apart.
4. Bake until golden brown, 12 to 14 minutes. Coolcompletely before slicing in half (like you would a burger bun). Top withstrawberries and whipped cream.
NutritionInformation per Serving (1 ‘burger'): 210 calories,12g fat (9g saturated),180mg sodium, 24g carbohydrate, 3g fiber, 3g protein, 50% vitamin C
Proposed Segment Flow:
Tired of the same oldhamburgers and hotdogs at your summer gatherings? Cookbook author andregistered dietitian Janice Newell Bissex is here today to share ideas on howto shake things up at your next barbeque. Janice is co-author of the family cookbook, No Whine with Dinner, and isone of The Meal Makeover Moms, so she knows a bit about giving recipes ahealthy makeover. What do you have for us today?
My first makeover is for alamb burger. I use lamb because it's nutrient rich, lean, and I love theflavor. A 3 ounce portion of lamb has just 175 calories and provides almosthalf your protein requirement for the day! Research shows that protein helpsyou feel full longer so you are not raiding the cupboards looking for a snack acouple of hours after eating.
We add some ground walnuts,feta cheese, and fresh mint to the lamb burgers for even more flavor. I've madea cucumber mint topping, made with plain Greek yogurt that's creamy andrefreshing. Serve it on a whole wheat bun and you have yourself a healthydinner. It's my 12-year old daughter's favorite burger. You can find thisrecipe on LeanonLamb.com. I typicallyserve a skewer of grilled veggies on the side.
Here's another great idea foryou. Grilled portobello mushroom burgers. We posted this recipe to our bloglast summer. Portobellos are very meaty and very easy to make – simply brushthe mushrooms with extra virgin olive oil, add a little kosher salt and pepperand grill for about 6 to 8 minutes per side. Grill red onion slices at the sametime. Set up a make your own burger barwith toppers. I like to top my mushroom burger with slices of fresh mozzarellacheese and tomato, lettuce, and here is a flavorful spread that I made to gowith it. It has cannellini beans, fresh basil, lemon juice, garlic, and oliveoil. It's great as a dip too!
My last burger makeover is forBerry Biscuit Burgers – it's a bit of a creative stretch! This takeoff ofstrawberry shortcake uses biscuits made with coconut oil instead of butter orshortening. You may have heard that coconut oil is high in saturated fat, butthe type of sat fat in coconut oil actually raises your good cholesterol soit's healthier than we once thought. I also use whole wheat pastry flour – inplace of half the white flour. Addsliced strawberries and a dollop of whipped cream and you have a fun dessert.