A great way to cut the fat in hearty ground meat dishes like chili or burgers, without tipping the calorie scale, adding whole grains (like bulgur or brown rice) or diced vegetables (like mushrooms or peppers) to the meat to bulk up portion size. It’s also a great way to get more grains and vegetables into your diet—foods we typically don’t get enough of. Try adding 3/4 to 1 cup cooked grains or diced vegetables for each pound of meat.
You can also try this great burger and grain recipe:
- 1 pound fresh spinach leaves
- 1 pound ground chicken or turkey thighs, beef chuck or sirloin, pork or lamb shoulder
- 1 small onion, finely minced
- 4 oz mushrooms, minced
- 2 cloves garlic, finely chopped
- 1 – 2 tablespoons of your favorite steak sauce like Heinz 57
- Pinch cayenne
- Salt and freshly ground black pepper
- 1 egg
- 2 cups soaked, drained bulgur, or any cooked grains, such as cracked wheat, steel-cut oats, or whole-wheat couscous
Boil a large pot of salted water; fill another bowl with ice water. Put spinach in boiling water for 30 seconds. Drain and plunge into ice water. Drain again, squeezing to dry, then roughly chop. The finer you chop it, the easier it will be for the
Put spinach into a bowl. Add ground meat, onion, garlic, mushroom, steak sauce, and cayenne. Sprinkle with salt and pepper. Add egg and grains. Mix until combined.
Shape into burgers. Grill on medium heat, about four minutes per side. (Alternatively, place burgers on a rimmed, greased baking sheet. Transfer to an oven. Roast at 400° F until firm and browned, about 20 to 30 minutes. Turn once or twice.)