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Burger selections for the summertime

July 23, 2008 12:00:00 AM PDT
There's nothing like burgers on the grill for a summertime supper. But this year, how about perfecting your patty by flipping some burgers with benefits?Bison burgers get high praises for their high iron and protein content: 30 percent of your daily iron needs and 43 grams of protein per patty, which is huge. With a taste similar to beef, chefs remind us that they are lower in fat than beef, so don't overcook them. We bought Trader Joe's grain-fed antibiotic-free Ground Buffalo Steak Burgers.

Salmon burgers from Trader Joe's are a true food find. At 80 calories and 1 gram of fat, those with a hearty appetite can have two without gaining weight. Packing in a great source of omega-3 fats and 17 grams of heart-healthy protein, salmon burgers are great for dieters. We cooked ours in light soy sauce and a bit of sesame oil, topped with avocado. You can find them in the freezer section at Trader Joe's.

And don't forget your meat-free friends. Boca Meatless Cheeseburger or Morningstar Farms Tomato and Basil Pizza Burgers are just two vegetarian favorites with adequate protein and good solid flavor. Dr. Praegers Tex Mex Veggie Burgers are made with more vegetable and grain than soy protein versions, so try adding another protein source like a side of beans to stay full for a bit longer. They're just 110 calories, but only 5 grams of protein. Dress them all like carnivores do. You might even fool your meat-eating friends.

Now if beef must be part of your party, you want to get the leanest package possible, as even 90-percent lean has a good amount of total fat and saturated fat. Beef is a great source of both iron and zinc and if you can afford the extra cost of grass-fed beef, you will get a nice dose of omega-3 fats as well.

 

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