The Betty Black Blog

Once upon a time, long, long ago when I was younger and had more patience, I had the reputation of being a fairly decent cook; but let’s say it’s been a decade (or two) since my family was treated to Beef Wellington for Sunday dinner! Now, like most people, I cook the easiest meal as quickly as possible.

We therefore eat a lot of burgers but sometimes everyone gets tired of McDonald’s and Burger King; not to mention the calories and additives which come with take out. Of late, I’ve started to do my own burgers at home. I make no claim that they are “diet food” but I think my way has fewer calories than the 576 of a Big Mac and there is variety; plus I make them in a toaster oven not a frying pan. Serve them with oven chips/frozen French fries (look for no trans fat on the package) or a salad.

Jerk Sandwich

Season a boneless chicken thigh with Jerk Seasoning, flatten slightly and grill, along with 3-4 slices of onion, until no pink juices run out (about 15min total). Toast 2 thick slices of hardo bread (a heavy Jamaican bread; sourdough, ciabatta or Texas Toast would work). Mix coleslaw vegetables with a small amount of low fat Italian dressing. Spread about 2 tablespoons of the coleslaw on one slice of toast, place the chicken thigh on top with the onions and cover with the other slice of toast.

Mexican Burger

Sprinkle a frozen, unseasoned burger patty with Adobe seasoning and grill until cooked through. On bottom of roll spread a little low fat Ranch dressing, lettuce, tomato and onion slices. Place the burger on top, then a slice of Pepperjack cheese and two or three slices of avocado. This is great with cornbread instead of a traditional hamburger roll.

Cuban Burger

Season ground pork with a little salt, garlic, hot pepper and lime juice. Shape into patties and grill until cooked through. Sauté sliced onions in a little olive oil. Mix in drained, canned black beans (1/2 onion and 2 tablespoons beans per burger). On bottom of roll spread a little low fat Ranch dressing, lettuce and tomato slices. Place burger on top and pour over onions and beans.

Steak Burger

Season a minute steak with salt, pepper, garlic, a splash of red wine vinegar and brush lightly with olive oil. Grill close to heat, along with a few slices of onion and 2 or 3 sliced mushrooms, also brushed with oil, for 2-3 minutes on either side. Make a simply green salad: chopped lettuce, green onions, olives and cucumbers. Place salad on bottom of roll; top with steak, onions and mushrooms.

Barbequed Sandwich

Sauté about ¼lb stir-fry steak along with ½ onion and ½ green pepper (per sandwich). Add about 2 tablespoons of your favourite barbeque sauce and pour over toasted roll.

The possibilities are really endless and burgers are quite easy to prepare. If you must fry, try draining the meat on paper towels before assembling the sandwich.  Also, when you have chips/fries why not leave off the top bun and have an open sandwich.

Better Homes and Gardens also has some good burger recipes:

Any more ideas?

Read more about Jamaica at Jamaica-Allspice.com