Bodacious 'Steak' Burger
Enjoying a lean hamburger doesn't have to mean switching to turkey burgers. Just choose a lean ground beef, like sirloin. And here's another trade secret: if you're worried your burgers will be too dry without the fat, just add some cottage cheese! Your burgers will be bodaciously moist.
For this recipe, and for dozens of other Association-approved recipes, purchase The All-Natural Diabetes Cookbook from our online store.
Serves 4; Serving size: 1 burger
1 lb lean ground beef sirloin (antibiotic-free)
1/4 cup organic low-fat cottage cheese
1 tbsp steak sauce
1 large garlic clove, minced
1/4 tsp sea salt, or to taste
1/4 tsp freshly ground black pepper, or to taste
4 whole wheat hamburger buns, toasted
4 large thin slices red onion
1 cup organic baby arugula
- Preheat grill over medium-high heat. In a large bowl, gently combine the beef, cottage cheese, steak sauce, garlic, salt, and pepper with your hands. Lightly form the mixture into 4 even patties, about 1/3 inch thick.
- Cook burgers for 4 to 5 minutes per side or until cooked at least to medium doneness.
- Remove the burgers to a plate, cover with foil, and let rest for 5 minutes. Serve on buns with onion and arugula. Serve condiments on the side, if desired.
Though steaks can be cooked medium rare, it’s important that ground beef be cooked a little longer, to at least medium doneness. How do you know when it’s cooked properly? Use a meat thermometer. To help prevent food borne illness, these ground sirloin burgers should reach an internal temperature of at least 160ºF.
Cook burgers inside instead of outdoors. Place nonstick sauté pan over medium-high heat. Cook burgers (in batches, if necessary) for 3 minutes per side, or until at least medium doneness. You’ll probably need to use the kitchen fan for this preparation. Or preheat broiler. Cook burgers on broiler pan under the broiler for 2 minutes per side, or until at least medium doneness.
1 1/2 starch
3 lean meat
Calories from Fat: 67
Total Fat: 7 g
Saturated Fat 2 g
Cholesterol: 55 mg
Sodium: 490 mg
Total Carbohydrate: 25 g
Dietary Fiber: 4 g
Sugars 5 g
Protein: 30 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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