Muscle & Fitness

Burger Time

September 2007

Build a better burger – and bigger – muscles with these three physique-friendly recipes for growth.

Every summer, millions of people fire up the backyard barbecue and slap on that all-American favorite, the burger. As it sizzles, it’s hard not to salivate at the anticipation of that first mouthwatering bite. These days, however, thanks largely to Ronald and the King, it seems that the hamburger’s reputation has been raked over the coals. According to health gurus, it has become junk food that causes gridlock in your arteries. Preposterous! Chock-full of protein and nutrients to beef you up, burgers can be the consummate muscle chow. But there’s a caveat: To often this American classic is hindered by fatty meat and sketchy toppings that are bundled in a bleached-out bun – all notorious belt-stretchers. In homage to this summer food, we’ve learned how to turn ho-hum fat-calamity patties into burgers bursting with flavor that are congenial to your six-pack.

Building a Better Burger

Burgers by alone aren’t unhealthy. It’s only when you take fat-laden beef and slather it with bacon and cheese that they become a health pariah. Making one or two changes to this meal can mean the difference between top-notch muscle-building fare and something that greases your arteries. Here’ how to cut the fat, not the taste.

Turning Red

Most premade, pre-packaged hamburgers have as much saturated fat as a Big Mac. The solution? Make your own, and choose the leanest ground beef. “Ninety-seven percent lean has the least fat,” says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University. That’s about 25 percent less total fat and 5 to 6 fewer grams of saturated fat than regular ground beef. Unfortunately, this healthy advantage comes at a price. "Leaner beef results in burgers that are chewier with more subdued flavor," Clark notes, so check out our grilling  tips at the right and condiment tips on page 188. Remember: A beefed-up burger will be packed with protein, zinc, iron, selenium, B vitamins and creatine – all stuff growing muscles crave.

Where’s The Beef?

There’s no law that burgers need to come from a cows. “Turkey, chicken and salmon are healthy stand-ins in for beef,” Clark says. Ground turkey and chicken have protein profiles similar to beef but are much lower in saturated fat. Just make sure the package says lean. The absence of this critical word often means that fatty skin and dark meat was included in the grinding. Befriend a butcher who can grind fresh skinless chicken or turkey breasts for you on the spot.

Mixed with bread crumbs, protein-rich canned salmon can easily be formed into patties. The bonus: “A heap of heart-healthy omega-3 fats,” Clark says. If you’re not feeling frugal, consider slapping bison burgers on the grill. Ground bison has significantly less fat than beef but boasts more protein and iron. Look for it at most well-stocked meat departments.  Ground ostrich, though sometimes difficult to find, is also a worthy protein-rich, lower-fat alternative.

Nice Buns

Wrapping your burger in a processed-to-death white bun can set off blood-sugar surges that’ll keep your mid-section looking doughy. What’s more, when Italian scientists studied diet records of more than 2,000 people, they concluded that those with the highest intake of refined breads were at a greater risk of developing kidney cancer. Choose buns that list whole wheat as the first ingredient to prevent the fat-storing insulin spike you’d get with white buns. Avoid buying buns that list “wheat flour” as a first ingredient – they are commiting whole-wheat fraud!

Whole-grain pitas and tortillas are also excellent devices for delivering patties to your chops. For the carb-wary, tortillas have the added benefit of being lower in carbohydrates than most hamburger buns.  

Spice is Nice

A surefire way to add gusto to even the leanest of burgers is to mix in spices to the ground meat. Oregano, dill, thyme, chives, cumin, coriander, paprika, garlic powder, chili powder, cayenne pepper, and onion powder all impart a burst of flavor. A bonus: These spices are loaded with disease-fighting antioxidants.

Well Dressed

The right toppings can turn any low-fat burger into a taste sensation. But not so fast with the ketchup and mayo. Some condiments are clearly more bodybuilding-friendly than others. Here are the perfect substitutions for standard burger garnishes.  

Instead of: Swiss Cheese

Use: Jarlsberg Lite Cheese

Why? Sweet and nutty taste with 50 percent less fat than regular Swiss.

Instead of: Mayonnaise

Use: Dijon Mustard

Why? Calorie-free spicy, grainy mustard turns your burger into a different animal.

Instead of: Ketchup

Use: Tomato Paste

Why? “Less sugar, more tomato taste and higher levels of lycopene.

Instead of: Barbecue sauce

Use: Steak sauce (such as HP, Heinz 57)

Why? Robust flavor with less sugar

Instead of: Iceberg Lettuce

Use: Spinach or Kale

Why? More fiber, more iron, more vitamins, more taste.

But why stop there? There’s no limit to what you can use to top hot-off-the grill burgers. Try these other worthy toppings:

Grilled pineapple

Horseradish

Pesto

Sliced Dill Pickles

Sauerkraut

Salsa

Sautéed Mushrooms

Roasted Red Peppers

Guacamole

Wasabi Paste

Hummus

Fire Up The Grill

Face it: A burger tastes better when it’s cooked on the barbecue. But without some grilling know-how, your juicy patty can quickly turn into what Wayne Gretzky regularly deposited into the back of the net. Here, Richard Chamberlain, a Texas-based chef and author of the Healthy Beef Cookbook (Wiley, 2005) gives us the expert lowdown on burger barbecue mastery.

All Mixed Up

To keep hamburgers moist, first combine the filling ingredients, then add the meat and mix until just combined. Overmixing can cause the burgers to become dense and heavy. “If you’re using lean beef, try adding one quarter cup bread crumbs and 1 egg white for each pound of beef,” recommends Chamberlain. He says this prevents unexciting dry hamburgers by replacing some of the moisture that comes with fat.

Keep It Together

To avoid the embarrassment of serving burger bits to your backyard guests, chill your formed patties first. “Taking your burger straight from the fridge to the grill will help prevent it from breaking apart during grilling,” says Chamberlain. The rationale? A cold burger is firmer one.

Smooth Move

To stop your burger from becoming one with the grill grate, Chamberlain recommends a simple action plan of heat, clean and lubricate. Preheat your grill and then clean it well with a wire brush. This removes any debris from previous use. “I then use a rag (held with tongs) that’s been bathed in oil to coat the grill racks before placing my hamburgers on the grill.”

Handle With Care

“Over-flipping is a big grilling no-no,” Chamberlain notes. Being too enthusiastic with the spatula prevents even browning (which adds flavour), not to mention increases the risk of crumbling. “It’s best to cook burgers with the hood down for 5-6 minutes per side with only one flip,” Chamberlain says. Use medium heat - gigh-heat cooking often produces dark charring which is bitter tasting. One more thing: Don’t use the spatula to flatten burgers during cooking. Chamberlain says that squeezes out all of the succulent juices. 

Stay Safe

Don’t think you’re in the pink if your meat isn’t. Poking your burger and looking for red spots is not a sure way to guarantee that it’s safe to devour. To ensure that you have body-slammed dangerous bacteria but not over-grilled your burger, Chamberlain strongly recommends using a food thermometer. “You want an internal temperature of 160°F and a golden-brown color.”

FAST FOOD FIX

Burger joints are making healthy profits by greasing your arteries. Truth be told, it’s very hard to find a healthy fast-food hamburger. However, a few choices are available that won’t send you on a fast track to fat city.

The worst:

McDonald’s Double Quarter Pounder With Cheese

740 calories, 48g protein, 42g fat, 19g saturated fat, 2.5g trans fat, 40g carbs

Better

McDonald’s Cheeseburger

300 calories, 15g protein, 12g fat, 6g saturated, 0.5g trans fat, 33g carbs

The worst:

Burger King Triple Whopper with Cheese

1230 calories, 71g protein, 82g fat, 32g saturated fat, 3.5g trans fat, 52g carbs

Better:

Burger King Fire-Grilled Hamburger

290 calories, 15g protein, 12g fat, 4.5g saturated, 0g trans fat, 30g carbs

The worst:

Wendy’s Big Bacon Classic

590 calories, 34g protein, 30g fat, 12g saturated, 1.5g trans fat, 46g carbohydrate

Better:

Wendy’s Jr. Cheeseburger

320 calories, 17g protein, 13g fat, 6g saturated fat, 0.5g trans fat, 34g carbs

The worst:

Hardee’s Monster Thickburger

1410 calories, 60g protein, 107g fat, 45g saturated, 47g carbs

Better:

Hardee’s Cheeseburger

350  calories, 17g protein, 16g fat, 4g saturated, 36g carbs

Are you kidding me? Simply the worst:

Carl’s Jr. Double Six Dollar Burger

1520 calories, 69g protein, 111g fat, 47g saturated, 60g carbs

Beef Burgers with Mint-Yogurt Dressing

Makes 2 servings

¼ cup low-fat plain yogurt

1/8 cup mint leaves, chopped

1 tsp white wine vinegar or lemon juice

1 clove garlic, minced

Salt and pepper to taste

Hot sauce (optional)

12 ounces extra-lean ground beef (or bison)

½ tsp each cumin, coriander, salt

Whole wheat pitas

½ cucumber, thinly sliced

In a bowl, stir together yogurt, mint, vinegar, and garlic. Season with salt and pepper. In a separate bowl, combine beef, cumin, coriander, and salt and mix gently. Season with pepper. Shape mixture into two patties. Cook on grill or in skillet over medium heat for 5 to 6 minutes per side or until an internal temperature of 160°F is reached. Cut tops off pita pockets. Stuff each pita with one burger and cucumber. Drizzle with mint-yogurt dressing.

Nutrition Facts (per burger): 480 calories, 52g protein, 13g fat, 6g saturated fat, 37g carbs, 5g fiber

Garden Turkey Burgers

Makes 2 servings

1/2 cup oats

1/2 cup each chopped onion, red bell pepper, zucchini

2 Tbsp tomato paste

2 garlic cloves, minced

¼ tsp salt

12 ounces lean ground turkey (or chicken)

Whole-wheat buns

In a bowl, combine all ingredients except buns and mix gently. Shape into two patties. Grill, covered, over medium heat for 5 to 6 minutes per side or until internal temperature of 165°F. Serve on buns with your choice of condiments.

Nutrition Facts (per burger) 399 calories,  42g protein, 7g fat, 2g saturated, 42g carbs,    6g fiber

Soft Taco Burgers

Makes 2 Servings

½ cup refried beans

1 jalapeño pepper, chopped

½ small onion, chopped

¼ tsp salt

8 ounces extra lean ground beef

1/3 cup reduced fat shredded cheese

½ cup chopped salad greens

1 medium tomato, chopped

1/3 cup salsa

2 whole wheat tortillas

In a bowl, combine beans, jalapeno, onion and salt. Add beef and mix. Shape into two patties. Grill over medium heat for 5 to 6 minutes per side or until internal temp of 160°F. Serve on tortillas with greens, cheese, tomato, and salsa.

Nutrition Facts (per burger): 450 calories, 40g protein, 13g fat, 43g carbs, 6g fiber

Salmon Burgers with Garlicky Guacamole

Makes 3 servings

2 6 ounce cans salmon, drained and flaked

1 egg

¼ cup chopped fresh parsley

½ small onion, finely chopped

¼ cup dry bread crumbs

2 Tbsp lemon juice

½ teaspoon each dried basil and red pepper flakes

1 ripe avocado

2 cloves garlic, minced

2 Tbsp cilantro

1 Tbsp lime juice

Whole wheat buns

In a bowl, mix together the salmon, eggs, parsley, onion, breadcrumbs, lemon juice, basil, and red pepper flakes. Form into three firmly packed patties. In a separate bowl, mix together avocado, garlic, cilantro, lime juice and season with salt and pepper.

In a skillet or on a grill, cook patties over medium heat for about 4 minutes per side or until nicely browned. Serve on buns topped with guacamole.

Nutrition Facts (per burger): 500 calories, 35g protein, 23g fat, 6g saturated fat, 32g carbs, 6g fiber