In a portion of full burger, with cheese, bacon, mayonnaise and tomato, there are 668 calories. So anyone who is trying to lose weight is forbidden to eat this food, right? Not necessarily. Making some adaptations and replacing ingredients it is possible to prepare light homemade hamburger recipes and savor it without guilt.
Even if you're not on a diet to get thin and turn your face just from hearing about healthy foods because you think they're losing their taste, you may be surprised by these light home-made hamburger recipes that are tasty and still good for health:
1Home-made light soybean burger recipe
Replacing beef with soy and eliminating more caloric ingredients like cheese, which has 86 calories per slice, mayonnaise with 99 calories per tablespoon and bacon, which contains 87 caloriesin a 16 g serving, we come up with one of the lightest homemade light burger recipes: they are only 70 calories.
In addition, soy-based foods contain proteins, which are important for growth, bone formation and maintenance, and healing and contain fibers, which contribute to the proper functioning of the intestine.
- 120 g textured soy protein;
- 2 egg whites;
- 1 tablespoon grated onion;
- 1 tablespoon mustard;
- 1 tablespoon English sauce;
- 1 tablespoon grated cheese;
- 1 tablespoon parsley dessert;
- Salt and pepper to taste;
- 1 stock broth;
- ½ beef broth for seasoning;
- Slices of whole grain bread in 1 cup milk.
How to prepare:
Hydrate the soy protein in two cups of hot water along with the broth for 10 minutes. Put the sliced bread in the skim milk for five minutes, squeeze them in a bowl and season with the rest of the seasoning. Knead to make the burgers. Leave in the refrigerator for two hours. After, this time, grill in the margarine light for 15 minutes with the high heat.
Lentil Hamburger Recipe This light homemade hamburger recipe has 374calories per serving and yields four dishes. It also brings lentils as one of its main ingredients, food that is rich in iron, B-complex vitamins, and in proteins that even helps lower cholesterol levels in the body.
- 1 large garlic, shelled;
- ¼ tablespoon salt;
- ½ cup toasted walnuts;
- Slices of bread without sandwich;
- 1 teaspoon fresh herbs;
- ¼ teaspoon fresh ground pepper;
- ½ cup cooked lentils;
- 2 teaspoons of sauce of your choice( English or Worcestershire);
- 3 teaspoons canola oil separated;
- 4 soy burgers;
- 4 pieces of lettuce leaf;
- 4 pieces of tomato;
- 4 small pieces of purple onion.
How to prepare
Chop garlic, salt and knead. Grind the nuts with the processor. Add the bread, the herbs, the pepper and the paste obtained with the garlic in the processor until you leave them in crumbs. Add the lentils and the sauce and process until obtaining a homogeneous mass. Divide the dough into four parts. After, heat 2 teaspoons of oil in a non-stick skillet over medium heat. Fry the burgers for 2 to 4 minutes and turn them over carefully. Add the teaspoon of remaining oil around the burgers and fry for another 4 to 6 minutes. Serve with bread, lettuce, tomato, onion and the mixture obtained previously.
3. Bovine Light Hamburger Recipe
Who said you can not make a light meal with beef burger? Proof of this is this light beef hamburger recipe with only 150 calories per unit:
- 500 g of ground beef;
- 1 medium chopped onion;
- 1 tablespoon chopped green onions;
- 1 egg;
- 2 tablespoons chopped parsley;
- ½ teaspoon of salt;
- 1 slice of whole-cut bread cut into cubes;
- ½ cup warm milk skim milk.
How to prepare:
Dampen whole-grain bread in warm milk. Mix the other ingredients separately and then combine with the damp bread. Separate into eight pieces and assemble the burgers. Grease a dough and take the portions in a preheated oven at 180 degrees for about 30 minutes.
4. Quinoa Burger Recipe with Oat
One of the homemade light burger recipes that could not be left out of our list is the quinoa burger with oatmeal. In addition to having only 95 calories per unit, it unites the benefits of oatmeal, which can reduce the risk of asthma and because of its soluble fiber helps lower levels of bad cholesterol( LDL) in the body with quinoa, which is agrain with high iron content in its composition and helps protect the bones due to its also high amount of calcium.
- 3 tablespoons quinoa cooked grains;
- 1 tablespoon oat flakes;
- 1 egg white chicken;
- 1 tablespoon grated carrot;
- 3 thin slices of zucchini;
- ½ tablespoon mint;
- ½ tablespoon parsley;
- 2 green olives;
- 1 teaspoon refined salt.
How to prepare:
Grate the zucchini and carrot and chop the olive, parsley and mint. Mix all ingredients in a bowl until a homogenous substance is obtained. Mold in burgers format. Grill on both sides of each of the burgers until they are golden brown. Serve.
5. Chicken Burger Recipe with Oat
How about consuming only 140 calories per serving in a hamburger and still seize the properties of the chicken as the presence of selenium, which contributes to thyroid health, and vitamin B6, which isimportant for the heart? So pay attention to the oatmeal chicken burger recipe, which takes only 30 minutes to get ready and yields up to six servings.
- 400 g ground chicken breast;
- 1 grated onion;
- 1 egg;
- ½ cup tea oatmeal in thin flakes;
- Salt to taste;
- Chopped parsley to taste.
How to prepare:
Mix ground chicken, onion, egg, oats, salt and parsley. Assemble and model the burgers and take the refrigerator for 30 minutes. Grease a pan or skillet with olive oil and grill the burgers on both sides. Serve with the accompaniment you want.