22 May Recipe Redux: A Better BLT Burger
Feel better about the burger you’re flipping as you fire up the grill by fixing this month’s Recipe Redux: Still delicious, now more nutritious, A Better BLT Burger. Featuring lean ground turkey, low fat turkey bacon, homemade garlic aioli and a wholesome whole wheat bun seasoned with sundried tomato paste, this is one burger you won’t want to miss this summer.
Every little bit helps when you’re cutting saturated fat, and by adding a leaner protein like turkey to your cooking toolbox, you’re already hammering away at better health for yourself.
Whipping up garlic aioli in the blender or with an immersion blender yields a yummy spread for the sandwich, using heart-healthy ingredients like extra virgin olive oil and garlic.
Romaine remains the lord of the lettuces in the nutritional arena where the darker the leaves, the more benefits delivered to the body, serving up storehouses of essential vitamins and minerals.
And you just can’t go wrong with tomatoes, especially now that they are coming into season. Ripe juicy apples of love, as the French call them, are chock full of fiber, potassium, vitamins A and C, and an important source of lycopene as well.
So, throw on the barbecue apron and get grilling with this month’s Recipe Redux: Still Delicious, Now More Nutritious, A Better BLT Burger. You (and your body) will be glad you did!
Healthy highlights of this month’s Recipe Redux:A Better BLT Burger include:
- Lean ground turkey- a good source of protein and rich in essential nutrients like vitamin B12, niacin, riboflavin and zinc.
- Turkey bacon- lower in saturated fat than regular bacon made with pork. Note: avoid turkey bacon with nitrates and check package labeling for sodium content.
- Romaine lettuce- loaded with calcium, iron, potassium and vitamin A.
- Beefsteak tomatoes- fiber-filled and full of potassium, vitamin A, C and lycopene.
- Whole wheat sun-dried tomato buns- bring dietary fiber, manganese and selenium to your body.
Recipe and food photography by Sydne George.
Recipe Redux: A Better BLT Burger
Whole Wheat Sundried Tomato Buns
(makes 8 buns)
¾ cup warm water
1 tablespoon honey
2 ¼ teaspoons yeast
2 ½ cups whole wheat flour
¼ cup skim milk
2 tablespoons butter with canola
2 tablespoons sundried tomato paste
½ cup warm water
¼ teaspoon Kosher salt
Preheat oven to 350 degrees.
In small bowl, stir honey into ¾ cup warm water to dissolve.
Sprinkle yeast on top.
Stir gently when yeast starts to bubble and foam.
Add remaining ingredients to bowl of electric mixer fitted with dough hook.
Add yeast mixture.
Mix with dough hook until dough forms a ball, adding a small amount of whole wheat flour, if sticky.
Remove dough from bowl and shape into smooth ball.
Grease inside of bowl. Return dough to greased bowl. Cover tightly with plastic wrap.
Let rise until doubled in size.
Shape risen dough into 8 buns and place on greased baking sheet.
Bake in preheated oven for 15-18 minutes until golden brown on the bottom.
(Makes 1/3 cup)
2 egg yolks
¼ cup olive oil
1/8 teaspoon Kosher salt
Dash of white pepper
1 tablespoons freshly squeezed lemon juice
2 cloves garlic, minced
Use immersion blender (or blender) to beat egg yolks until slightly thickened.
Slowly add olive oil, a small amount at a time, beating to incorporate before adding more.
Continue beating a little bit of olive oil into the egg yolks until all is incorporated.
Beat in remaining ingredients until well mixed.
Cover and refrigerate until ready to use.
Better BLT Burgers
(makes 8 burgers)
1 ½ pounds lean ground turkey
4 green onions, thinly sliced
¼ cup (packed) sundried tomatoes, drained and finely chopped
¼ teaspoon Kosher salt
1/4 teaspoon freshly ground pepper
2 beefsteak tomatoes, sliced
8 leaves Romaine lettuce
8 slices turkey bacon, cooked crisp and cut in half
Preheat barbecue grill to 300 degrees.
In a medium bowl, combine ground turkey, green onions, sundried tomatoes, salt and pepper.
Form into 8 patties about ¾ inch thick.
Grill turkey burger patties on preheated grill for 4-5 minutes, then flip and cook other side an additional 4-5 minutes, until turkey is no longer pinkish in color.
Remove from grill.
Slice Whole Wheat Sundried Tomato Buns in half horizontally.
Spread insides of buns with Garlic Aioli.
Top bottom buns with grilled turkey burger patties.
Top turkey burgers with tomato slices, bacon strips and lettuce leaves.
Then top with bun tops.
Comparison of grilled hamburger with regular pork bacon on white bun with mayonnaise to grilled turkey burger with turkey bacon with aioli on whole wheat bun shows a marked decrease in both total fat and saturated fat content.
Grilled hamburger with regular bacon on white bun with mayonnaise has:
51 grams of total fat
15 grams of saturated fat
Grilled turkey burger with turkey bacon and garlic aioli on whole wheat bun
19 grams of total fat
3 grams of saturated fat
Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at email@example.com . Sydne’s recipes from “Recipe Redux: Still Delicious, Now More Nutritious” are archived at http://sydnegeorge.com/blog/.