Low Carb and Healthy Beef Burger Recipe with Zucchini and Smoky Sauce
Most burgers are made with flour of a filler or extender. This ultra-healthy version is low-carb with no flour. It includes shredded Zucchini and a mixture of spices. You can add a variety of fresh herbs to lighten the taste.
Source: Khedara Ariyaratne [CC-BY-2.0], via Wikimedia Commons
Healthy Beef Burger Recipe
1 egg white, lightly beaten
1 jalapeno, finely minced or chopped
1/3 cup fresh zucchini, shredded
Freshly ground pepper and salt to taste
2 teaspoons cayenne pepper
2 tablespoons smoked paprika
1 tablespoon Worcestershire sauce
2-1/2 pounds ( 1 14 kg) extra-lean ground beef (at least 93% lean)
1/8 teaspoon pepper
1/8 teaspoon salt
2 tablespoons olive oil
2 heads of garlic
Smoky Garlic Paste Ingredients
1/2 cup fat-free plain Greek yogurt
1 teaspoon granulated garlic
1 head roasted garlic (see below), mashed
2 teaspoons smoked paprika
Preheat the grill so it is ready to go when you have prepared the burgers. Preheat your oven to 400 degrees F (200 degrees C) to prepare the garlic and spices. Cut the top off of the two garlic bulbs. Drizzle with oil and season with freshly ground pepper and salt. Place the garlic on a baking tray and bake for 15 – 20 minutes, or until golden brown and fragrant. Allow to cool. One head is used for the paste and one is used in the beef patties.
To make the paste - combine all the ingredients shown above and set aside.
To make the burgers - Place the ground beef in a heavy bowl and mix in the crushed, roasted garlic. Add the paprika, cayenne, Worcestershire sauce, salt and freshly ground pepper. Add the lightly beaten egg white, shredded zucchini and jalapeño pepper. Mix the spicy ground beef well with a wooden spoon or your hands. Remove small portions of the mixture (about 1/10 th the total volume and shape into discs about half an inch thick (1 cm). Place onto a parchment lined tray and refrigerate for 30 minutes, or until they are needed.
Grilling the Burgers
To cook, clean the plate or grill surface and add a small amount of a high smoke temperature oil such as rice bran oil or grape seed oil. Place the burgers on grill, several at a time and cook for about about 5 minutes on each side. Use a meat thermometer if you have one and check that the temperature reaches a minimum of 155 degrees F (70 degrees C).
Remove from the griller and add a teaspoon of smoky garlic spread to each burger before serving.
Makes 10 burgers
Nutrients per serving of one burger: 150 calories, 24 g protein, 5 g fat, 1.5 g saturated fat, 3 g carbohydrate, 330 mg sodium, 1 g fiber.