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Family Menu Makeovers: Lighten Your Favorite Foods

Try these healthier versions of family favorites

The Perfect Cheeseburger

Lower the fat and calories even more by using ground turkey breast.

1 pound super-lean ground beef or fresh ground sirloin
Freshly ground pepper
1/2 teaspoon garlic salt
Canola cooking spray
4 slices reduced-fat cheese
4 whole-wheat hamburger buns
Lettuce leaves (optional)
Tomato and onion slices (optional)
Mustard and catsup (optional)
Barbecue sauce (optional)

  • Divide the beef into 4 equal portions. Use a patty press (or your hands) to make four burgers. Sprinkle them with the pepper and garlic salt.
  • Pan-fry, broil, or grill the burgers, using canola cooking spray to keep them from sticking to the pan or grill. When the burgers are almost cooked through, place the cheese slices on top and finish cooking (30 to 60 seconds). Remove the burgers to the serving plate. If desired, cover the plate with foil to keep burgers warm and moist.
  • Dress your burger on the bun with the lettuce, sliced tomato and onion, mustard, barbecue sauce, and ketchup as desired.

Yield: 4 servings

Per serving: 397 calories, 35.5 g protein, 34.5 g carbohydrate, 13 g fat, 5 g saturated fat, 86 mg cholesterol, 2.5 g fiber, 767 mg sodium. Calories from fat: 29%.

Source: Jessica Hastereiter, associate editor for American Girl magazine

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Reviewed on October 13, 2010

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