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It’s time for summer cook-outs and BBQs with family and friends, especially this week for Independence Day.  When offered the basic all-American choice for either a burger or hot dog, one simple strategy I use is to request a medium-rare burger with cheese, but hold that typically big white roll of empty calories.  One slice of full fat cheese is usually 100 calories of filling protein, yet a large roll is up to 300 calories, typically with no filling fiber and little nutrition.  Why waste calories?

Reward yourself with the moistness of the cheese, and redefine your idea and association for a burger — It does not always have to be stacked between fat bread to taste incredible.

This turkey burger recipe is one of my favorites, and I love to prepare it at home, completely naked with a side dip of extra Dijon mustard.  (Naked burger, not cook, usually…. ;-)

Ingredients:

• 6 ounces of 93% Lean Ground Turkey
• 1 tbsp pure Dijon Mustard
• 2 tbsp Minced Red Onion
• 1 tbsp Crushed Rosemary dried spice
• 1 tsp Coarse Ground Black Pepper
• Pinch of Coarse Sea Salt
• Slice of regular Swiss Cheese

Directions: 

• Combine turkey meat, mustard and spices in a bowl and mix with hands until even.
• Mold into a flat patty equal in thickness
• Heat grill on High and cook for 3 minutes on one side, flip for 3 minutes, then add cheese, close lid and melt.
• Serve immediately with an extra 2 tbsp of Dijon mustard on the side for dip with each forkful.

Nutrition Information:  Turkey Burger with Cheese and 2 tbsp Dijon Mustard for Dip:  360 Calories, 18 grams fat, almost-0 grams Carbs, 33 grams Protein.

Easy Skinny Life full meal:   I paired my 360 calorie Naked Skinny Turkey Burger with 3/4 plate of steamed broccoli, carrots, and cauliflower for a colorful mix of quality carbs, nutrition and fiber.  Spice it up good with extra Rosemary to accent the burger’s flavor.  Add one Main Carb for an additional 200 calories by serving a small portion of sliced sweet potato chips, a plain baked potato with spices, or whole grain rice.

Total for my burger, steamed vegetables, and whole grain side:   560 calories

Naked is a good thing!

Kathy