When you’re watching what you eat, even lean beef can seem a little heart-stopping.
But if you’re hankering for a burger, there’s no need to blow the diet. This recipe (from the folks behind Prevention magazine) for fresh tuna burgers spiked with jalapeno mayonnaise is juicy, tender and comes in at under 10 grams of fat per burger.
In addition to cutting fat, this recipe also ups the fiber and healthy whole grains by using whole wheat hamburger buns.
To give this burger an even healthier profile, consider piling on the vegetables, which add few calories. Try slices of roasted red pepper, sprouts, additional leafy greens, sliced red onion and mushrooms.
Texas Tuna Burger with Jalapeño Mayonnaise
From “Prevention’s Fit and Fast Meals in Minutes,” Rodale Books, makes 2 servings.
Ingredients
1 medium jalapeño pepper, seeded
2 tablespoons reduced-fat mayonnaise
6 ounces fresh tuna, coarsely chopped
2 scallions, sliced (about 3/4 cup)
1/4 cup chopped onion
Salt and freshly ground black pepper
Olive oil cooking spray
2 whole wheat hamburger rolls
1 small tomato, sliced
2 romaine lettuce leaves
Directions
In a food processor, chop the jalapeño pepper. Transfer to a small bowl and mix with the mayonnaise.
Set aside.
Without washing the processor bowl, add the tuna, scallions and onion and pulse several times to finely chop the ingredients.
Season with salt and pepper. Using your hands, form the tuna mixture into two patties about 4 inches around and 1/4 inch thick.
Coat a medium nonstick skillet with olive oil cooking spray.
Heat the skillet over a medium-high heat. Cook the tuna burgers 2 minutes per side, then set each on the bottom half of a hamburger roll.
Top each burger with slices of tomato and one lettuce leaf.
Spread the mayonnaise on the top half of the burger bun, then set over the burger.
Makes 2 servings.
Per serving: 298 cal., 26 g pro., 9 g total fat, 29 g carbo., 44 mg chol., 384 mg sodium, 6 g fiber.
