I don't know about the rest of you, but I can't wait to get my teeth into (literally) the first BBQ of the summer. BBQ food can be very nutritious - particularly all that protein, and when you combine it with some nice fresh salad it can really tick the boxes. Just remember to go easy on the side dishes and condiments, and portion control is important too.
Here is my recipe for a hearty yet light, protein-packed burger!
Ingredients 1/2 small red onion, thinly sliced 2 tbsp. fresh lemon juice Salt and pepper 2 tbsp. plain yogurt 2 tbsp. Dijon mustard 8 oz. cremini mushrooms 12 oz. lean ground beef 1/2 tsp. olive oil 1 large bunch jumbo asparagus, peeled into ribbons 1/2 c. fresh dill sprigs 1/2 c. fresh mint leaves 4 buns, toasted
In a large bowl, toss onion with lemon juice and ¼ tsp each salt and pepper. In a small bowl, stir together yogurt and mustard until combined. Set both aside.
In a food processor, pulse mushrooms until finely chopped; mix with beef and½ tsp each salt and pepper. Form mixture into four 4-inch-wide patties.
On your BBQ (or a large nonstick skillet on medium), cook patties until browned and just cooked through, 3 to 4 minutes per side.
Meanwhile, add oil and then asparagus to onion and toss to combine; fold in dill and mint.
Spread yogurt-mustard sauce on bottom buns, top with arugula, then burgers.Pile asparagus salad on top, then sandwich with the bun tops.
Per serving: 324 cal, 10.5 g fat (3.5 g sat), 26 g protein, 820 mg sodium, 32 g carb, 7.5 g sugars (0 g added sugars), 4 g fiber