I’m sure by now you have realized, especially after tracking in MFP, that eating a burger and fries out can be really fattening! I’m talking 60 grams, plus…more than most women should have an entire day. So to drop that fat and enjoy a burger and fries here at home, this is what I do…
Plus it’s a family favorite, what kid doesn’t love a burger and fries…with all the ketchup!
What You Need:
4 Lean Turkey Burger Patties (Look for some that have about 21g protein/ 8g fat for 4oz of meat. Simple Truth is what we use.)
Alexia Sweet Potato Fries, one package (frozen section, and a variety of flavors, Chipotle is great with some added spice)
Broccoli, one package, or as much as you would like
Parmesan Cheese (Follow Your Heart Dairy Free)
Red Pepper Flakes
Salt & Pepper
Olive Oil Cooking Spray
(These amounts should feed a family of 3-4, depending on how much everyone eats, kids, etc.)
Preheat your oven to 425 degrees. You’ll need two baking sheets, line each with foil and spray with olive oil spray. Open your fries and put on one pan, if not an already seasoned one, add salt and pepper.
On the second baking pan pour out your broccoli, and add salt, pepper, red pepper flakes, and a little of the parmesan cheese (the dairy free I use adds a great salty, nutty flavor, but doesn’t melt all that great, IMO).
Place both sheets in the oven for 25 minutes.
While those are cooking spray a pan with olive oil spray and season your turkey burgers with Butt Rub, or seasoning of your choice, and cook for about 4 minutes on each side, over medium/high heat, or until no longer pink in the center.
In another pan cook up your egg to top your burger, any style you would like. I love mine over easy with a runny yoke, but I make Ryan’s over hard, or you can always skip the egg all together. (but it’s the best part!!)
Once your 25 minute timer goes off, remove the broccoli from the oven, but flip the broiler on high and let the fries crisp up for just a few minutes.
My plate pictured: 482 calories: 39g carbs/ 20g fat/ 32g protein. So while this meal is still higher in fat for me, I just plan out the rest of my day accordingly so I can enjoy a burger and fries for dinner. For extra carbs you can always throw the burger on a bun. You can also add lettuce, tomato, onion, or whatever toppings you love on your burger. Enjoy : )