Sunday, August 5, 2012

Burgers and fries, healthified!



Who doesn’t love the ol’ faithful meal of a burger and fries?! Although people insist that a value menu meal is cheaper than anything you can make it home, I have a quick, easy and healthier alternative - Quinoa Burgers and Zucchini Fries!


Quinoa Burgers
Ingredient
Price
1c cooked quinoa
$0.60
¼ c shredded carrots
$0.05
2 green onions, sliced
$0.10
¾ c black beans, drained and rinsed
$0.50
¼ c Italian seasoned bread crumbs
$0.10
¼ tsp salt
***
½ tsp pepper
***
1/2 egg, lightly beaten
$0.15

Mash together (or use the food processor) cooked quinoa,  beans, breadcrumbs, egg, salt, and pepper until combined but still slightly chunky. Mix in carrots, green onions, and additional seasonings.  Form into 2 patties. In a large nonstick skillet, heat oil over medium; cook burgers until browned, about 8 minutes per side.
Put these patties on a whole grain bun, add your favorite condiments, and boom, quick and yummy burgers!
Makes 2 servings. Price: $0.75/serving
Nutrition information: 300 calories, 5g fat, 52g carbohydrate, 9 g fiber, 14g fiber
Baked Zucchini Fries
Ingredient
Price
1 lb zucchini
$1.25
1/2 c Italian seasoned bread crumbs
$0.30
2 T grated parmesan cheese
$0.25
1 egg
$0.20
Preheat oven to 425°F. Line a baking sheet with aluminum foil and spray with non-stick cooking spray. Whisk 2 eggs together and set aside. Cut zucchini into strips. Dip zucchini sticks in egg and roll in bread crumbs with parmesan cheese. Place strips on baking sheet. Lightly spray strips with non-stick cooking spray (optional). Bake for 10-12 minutes. Flip and bake for another 10-12 minutes until crisp and golden brown.
Makes 4 servings. Price per serving: $0.50
Nutrition Info: 93 calories, 2g fat, 14g carbohydrate, 2g fiber, 5g protein
Talk: A value meal burger and fries is $2. This meal is still cheaper than that! The nutrition comparison is pretty obvious too, so why not try and make the swap! 

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