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Our Blog: October 23rd, 2019

Healthy Halloween Burgers

GettyImages-1170383685By Nicole Spain, Registered Dietitian 

Make these spooky Jack-O-Lantern Burgers for a quick dinner with easy clean-up on Halloween evening. Just cut a slice of cheese into a circle and cut out shapes to make a fun Jack-O-Lantern and add it to your burger. If you don't prefer cheese on your burger, you can also make fun faces with toppings like tomatoes, onions, and olives!

Grill up your favorite burger recipe or try our turkey burger or black bean burger recipes below. If you don’t have time to prepare the burgers yourself, don’t sweat it! Many stores offer healthy turkey and veggie burger options in the freezer section of the store. Just add your Halloween toppings before serving! Round out your meal with a side of ghoulish green beans and a bowl of witches eyeballs (grapes!). 

Turkey Burgers
Serves 4-6

1 lb ground turkey (93% lean)
1 egg
½ C bread crumbs
½ medium onion, finely chopped
¼ C Parmesan cheese
2 Tbs ketchup
1 Tbs Worcestershire sauce
1 Tbs minced Parsley
1 Tsp garlic powder
Salt & Pepper to taste

  1. Combine all ingredients in a large mixing bowl. Mix until combined.
  2. Divide into 4-6 sections and form patties.
  3. Spray the burgers on both sides to keep from sticking on the grill or grill pan.
  4. Cook the burgers for 5-6 minutes on each side depending on the size.You want the burger cooked all the way through.
  5. If adding Jack-O-Lantern cheese, add that to each burger about 1 minute before done.

 

 

Black Bean Burgers
Serves 4-6

1 ½ C black beans, drained, rinsed and patted dry
½ onion, finely chopped
3 Tbs BBQ sauce
1 C brown rice, cooked
½ Tbs avocado oil
1 Tbs chili powder
1 Tbs brown sugar
1 C bread crumbs
1/3 C panko bread crumbs
Salt and Peppers to taste

  1. In a skillet, cook onions over medium heat in avocado oil for 3-4 minutes.
  2. Next, add rice, BBQ sauce, bread crumbs, spices and sugar to the onion mixture.
  3. In a large mixing bowl, add drained black beans and mash with a fork, leaving a few beans whole.
  4. Add the onion and rice mixture to the black beans and mix thoroughly until a moldable dough forms. If dough is too dry, add 1-2 Tbs of BBQ sauce.If too wet, add more panko breadcrumbs.
  5. For larger burgers divide into 5 patties (1/2 cup size). Or form into 10 smaller burgers (1/4 cup size).
  6. Heat the grill and brush the surface with oil to prevent sticking. Add burgers to grill, close lid and cook for 3-4 minutes per side.Flip gently. If adding cheese, place on burgers about 1 minute before done.
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