Building a better burger

By BETTY SMITH
Press special writer

TAHLEQUAH DAILY PRESS May 21, 2008 11:26 am

— Get out the grill.
This weekend will be the first one for many families to hold cookouts, whether in the back yard or at the lake. And when the grill comes out, hamburgers are the first thing to go on it – whether as something for the kids to dine on while the adults seek out more sophisticated fare, or as a favorite for all.
So it’s appropriate that May is National Hamburger Month.
“You can’t beat the taste of hamburgers right off the grill topped off with some garden fresh vegetables such as tomatoes,” said Michelle Goss, clinical dietitian for the Cherokee Nation.
Heather Winn, Extension educator for Oklahoma State University Extension in Cherokee County, said her family will feast on grilled hamburgers this weekend.
“I’ve bought some new spices to try out gourmet hamburgers,” she said. “I wanted to think up something that was different, as well as economical and tasty.”
She found a gourmet hamburger spice mix at the supermarket that had a lower sodium content than other mixes she had seen.
“The consistency of the ingredients was not real fine; it was bigger pieces of spice,” she said.
Winn tries to get lean hamburger meat, even for grilling. But if the meat you’re using is a little fatter, not to worry – much of the fat will drip off during the grilling process. Winn often purchases ground chuck or ground sirloin, but frequently uses the frozen, pre-shaped burger patties, adding her own touch with special seasonings.
“If you’re going to make burgers, the more coarse it is ground, the better,” she said. “It actually helps it stay together.”
Keeping the meat cool before putting it on the grill, whether in the refrigerator or a few minutes in the freezer, will also help the patties stick together.
Goss said hamburgers can be part of a healthy meal.
“Hamburgers are an excellent source of phosphorus, protein, selenium, vitamin B-12 and zinc. They are a good source for iron, niacin, vitamin B-6 and riboflavin as well,” she said. “Choose the leanest ground beef you can afford. The 95 percent lean ground beef is the best choice, but the higher the percentage, the less fat it will have in it.”
Goss said a grilled 3-ounce 95 percent lean ground beef patty has approximately 125 calories and 5 grams’ total fat.
“A trick you can try when grilling with lean ground beef is to add one egg white or half-cup egg substitute to your beef so it stays together better. This will also add some flavor,” she said. “Another consideration when grilling is to not press down on the hamburgers with a spatula while grilling, because this causes it to flame and burn the hamburger more. Better to flatten them before putting them on the grill.”
She also suggests lowering the fat and calories by eliminating cheese or choosing fat-free cheese singles. This can save 50 to 75 calories and about 8 fat grams. Those watching their fat intake can opt for mustard rather than mayonnaise or special sauces.
Portion size also is important. A 3-ounce meat serving size is the size of a deck of cards or the palm of a woman’s hand. You also can reduce the fat and calories by blotting the hamburgers with paper towels after they are cooked, and use whole wheat buns to add fiber in the diet.
Goss likes to make hamburgers special with the trimmings.
“Make sure you add lots of veggies to your hamburger and include some on the side as well,” she said. “You can’t beat grilling some garden fresh veggies while preparing those hamburgers. Try tossing some zucchini, yellow squash, mushrooms, onions, asparagus or all of the above with a little olive oil, minced garlic or garlic powder and put into foil packets to grill out with the hamburgers. You can also put some of the veggies directly on the grill if cut whether they will not fall between the grill grates.”
Winn said it’s important to consider food safety when grilling. Avoid cross-contamination by bringing in the completed burgers on a clean platter, not the one you used for the raw meat. And don’t leave any part of the meal outside for too long, whether a hot or cold food.
If you’re not in the mood to grill, or need to pick up a quick lunch during the week, many people opt for hamburgers at a local restaurant. One of the most popular local burger spots is KC Harris Burgers, where owner Kris Harris and her staff will cook and decorate the burger to your personal preferences.
“The most popular hamburger still is the cheeseburger. Second is probably the bacon cheeseburger and just the plain hamburger,” Harris said.
The most frequently-requested topping is “mayo and everything.”
“Every burger we decorate here is to a preference,” she said. “Some of them want the onions grilled, some grilled and raw.”
Sometimes they ask for toppings Harris and her staff consider strange, but they try to comply.
“We have people that like their bacon limp, not crisp,” she said. “And one woman said, ‘I don’t want a cheeseburger, I want a hamburger with cheese on it.’”
They fixed such a burger, but it left them shaking their heads and smiling.