Lemon Pepper Burgers Low on Salt, High on Tasteby Larry Cox on Sep. 27, 2012, under Uncategorized
You Won’t Believe It’s Salt-Free: 125 Healthy, Low-Sodium and No-Sodium Recipes Using Flavorful Spice Blends by Robyn Webb (Da Capo, $17.99)
There are two evil temptresses that inhabit my family kitchen. Their names are Sugar and Salt. I have finally licked my sugar addiction (and that is what it was) but I can’t seem to break myself of the habit of reaching for the salt shaker almost every time I sit down for a meal. This cookbook will help.
When I was diagnosed with Type 2 diabetes several years ago, my doctor and I had a come to Jesus chat when he explained that I had to rethink my diet if I was going to be able to maintain. He was way ahead of the curve since he recommended certain spices as a substitute for salt. It is shocking to realize that most Americans consume 3,700 milligrams of sodium per day when U.S. Dietary Guidelines recommend more than 1,000 milligrams less. No wonder that hypertension, high blood pressure, and other health problems have become so commonplace. If you take the time to connect the dots, they will lead you back to the salt shaker more times than not.
Robyn Webb is a nutritionist and online food editor for “Diabetes Magazine.” She points out that while many of us realize that we are eating too much salt in our diets, the thought of bland foods is even more depressing. She suggests that with blends of spices, herbs and seasonings high on flavor but easy on your health can be a major benefit.
In addition to her 125 low-sodium and no-sodium recipes, Webb explains how to properly store, prepare and cook fresh and dried herbs. With complete nutritional values for each recipe, her cookbook is divided into seven main chapters: Starters; Snacks; Merinades; Main Dishes; Sides: Soups; and Desserts.
I tested four recipes from this collection. Since peaches are in season and my grill is just outside my backdoor, my first recipe was “Grilled Spiced Peaches,” made with honey, orange juice, and ground cardamom. This was a perfect afternoon treat. From “Soups” I made two dishes, a “Cool Gazpacho” and an “Old-Fashioned Chicken and Rice Soup.” The chicken soup was especially surprising since it only contained 45 mg and 130 calories per serving. I love burgers and prepared the “Lemon Pepper Turkey Burgers” which I served sans the buns but with cottage cheese and fresh fruit.
LEMON PEPPER BURGERS
1 lb ground turkey (I think this recipe would also work with buffalo meat)
1 tsp salt-free lemon pepper seasoning
1 c panko bread crumbs
1 egg, beaten
¼ c finely minced onion
2 garlic cloves, minced finely, almost to a paste
Combine all the ingredients, handling the meat lightly. Form into 4 burgers.
Prepare an outdoor grill with the rack set 6 inches from the heat source. Coat the rack with cooking spray. Grill the burgers over medium-high heat for 5 to 6 minutes, until the turkey is cooked through to an internal temperature of 165F.
Basic nutritional values:
Calories – 175
Calories from fat – 110
Sodium – 125 mg
Protein – 26 g
Cholesterol – 125 mg