Memorial Day weekend is past and summer days are ahead!  If you’re like me, nothing tastes better during this time of year than a delicious hamburger cooked on the grill.  Make sure your summer burger cookout offers you more than just a large quantity of calories.  Our leaner menu below provides a sample of how you can “lighten” up your meal and provide quality, nutrient-rich calories to your family.  Enjoy healthy summer living at its best!.

Typical BBQ Menu (1,144 Calories, 47g Fat):                                                 
Burger on Bun (traditional from ground chuck):  410 calories and 19 g fat
Potato Salad:  358 calories and 20 g fat   
Brownie (2 inch portion):  170 calories and 8 g fat
Lemonade:  206 calories
 
Leaner Menu (590 Calories, 15g Fat):
Lean Beef Burger on Wheat Bun(extra-lean ground beef):  270 calories and 8 g fat
Grilled Corn Salad:  130 calories and 7 g fat
Grilled Angel Fruit Cake with Fruit Salsa:  190 calories and 0 g fat
Sugar Free Lemonade:  0 calories
 Savings:  550 calories and 32 grams of fat

Start with this basic burger mixture and try some variations listed below:
Basic Lean Beef Burgers
Makes 4 burgers
 
1 lb. Meijer extra-lean ground beef (can also substitute ground turkey)
1/4 cup Meijer Italian or plain bread crumbs
1 Meijer egg white
1/4 t. salt
1/8 t. black pepper

4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices, onion, mustard, ketchup
 
Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four ½ -inch thick patties.  Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally.  Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.
 
Nutrition Information Per serving (burger with bun): 270 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat), 24 g carbohydrate; 3.6 g fiber
 
Adapted from The Healthy Beef Cookbook, Wiley, 2006

Burger Variations:
 
Salsa Burgers:  Add 2 T. Meijer salsa into burger mixture.  Top burgers with salsa and guacamole.
 
Rueben Burgers:  Serve burgers on Meijer rye bread and top burgers with sauerkraut, sautéed onion, reduced fat 2% Swiss cheese and Meijer Fat Free Thousand Island dressing.
 
Onion Burgers:  Add ½ envelope Meijer dry onion-soup mix and 1 T. chopped garlic to burger mixture in place of salt and pepper.  Serve on toasted Meijer Bakery French Bread and top with sautéed onions and reduced fat 2% milk Monterey Jack cheese slices.
 
Pineapple Burgers:  Add ½ cup Meijer barbecue sauce to burger mixture and baste with Meijer teriyaki sauce while grilling. Top burgers with Meijer sliced pineapple.
 
Asian Burgers:  Add in 2 T. Meijer soy sauce and 1 t. minced fresh gingerroot.  Serve with shredded Napa cabbage, bell pepper strips, and bean sprouts.
 
Mushroom Burgers:  Add 1 cup chopped mushrooms, ½ cup reduced fat 2% mozzarella cheese, ¼ cup fresh chopped basil, and 1 t. fresh thyme.  Serve on Meijer Bakery Focaccia bread and sprinkle with reduced fat 2% cheddar cheese.
 
Creole Burgers:  Add 2 t. Cajun seasoning to the burger mixture.  In a small bowl, blend ⅓ cup chopped onion, ⅓ cup chopped green pepper, and ⅓ cup reduced fat 2% shredded Monterey Jack cheese. Spoon 1/4 cup of cheese mixture into the centers of patties and grill until done.
 
Grilled Angel Food Cake with Fresh Summer Fruit Salad
Serves 8
1 Meijer Bakery angel food cake
1 cup chopped cantaloupe or honeydew melon
1 cup chopped strawberries
½ cup blueberries
1 cup raspberries
¼ cup Meijer sugar
2 T. lime juice
1 T. chopped fresh mint

  1. In a medium bowl, combine fruit, sugar, lime juice, and mint.  Cover and refrigerate for 2-4 hours before serving.
  2. Preheat grill to medium heat. Slice cake in half horizontally and place, cut side down, on grill 6″ from heat.
    Grill for 30-60 seconds or until light golden brown. Carefully turn cake and grill on second side for 30-60 seconds until light golden brown.
  3. Cut cake into 8 pieces and top with fruit salsa.

Nutrition Information:  190 Calories, 0g Fat

Grilled Corn Salad 
Serves 12
4 fresh ears of corn
½ cup Meijer reduced fat Italian salad dressing
2 cups fresh spinach, shredded
1 cup orange bell pepper, chopped
2 cup grape tomatoes, halved
2 t. fresh basil, chopped
2 T. Meijer grated reduced fat Parmesan cheese

  1. Remove husks and silks from corn. Brush with some of the salad dressing. Grill on the rack of an uncovered grill directly over medium heat for 15 to 20 minutes or until tender; turning often. (Or place in a shallow baking pan; bake in a 425 degree F oven for 30 minutes, turning once.)
  2. When corn is cool enough to handle, cut kernels from cobs (you should have about 2 cups kernels).
  3. In a large bowl, combine corn kernels, spinach, peppers, tomatoes, and basil. Add remaining salad dressing; toss gently to coat. Sprinkle with Parmesan cheese.

Nutrition Information:  130 Calories, 7g Fat