burgers and fries

There's nothing like a hot burger on a summer day...even if I forgot to buy buns (oops!).

I love hamburgers, but it can be difficult to justify calling them "healthy".  I mean, really...how many people have you ever heard say, "I'm on a diet, so let's go get hamburgers."  It just doesn't happen!

It's a shame, really.

The problem with hamburgers is that their flavor comes from fat.  A good hamburger is one that is made from 80/20 meat (20 referring to the percentage of fat).  And good fries are generally...well...fried.  Oh, the tragedy...

Starting this week, I'm on a diet.  And, I have no intention at all of giving up my burgers and fries.  In fact, I'm going to embrace burgers and fries.  They are wonderful...and delicious.  And wonderful.  And delicious.

Spicy Marinated Burgers

• 1.25 pounds lean ground beef or ground turkey
• 1/4 cup water
• 2 T. Worcestershire sauce
• 1 t. each BBQ sauce, chili powder, cumin, Cajun seasoning
• 1/2 t. each black pepper and red pepper flakes
• 1/4 t. each Tabasco sauce and liquid smoke

Combine all ingredients but beef and mix together in a medium-sized bowl.  Crumble beef over the top of the mixture and then use your hands to thoroughly combine.  Shape into 5 patties and refrigerate for one hour.  Grill and serve with homemade fries (see above for directions).

Nutrition (1 patty calculated with 95/5 meat): 164 cal, 6g fat, 3g sat fat, 0g trans fat, 69mg cholesterol, 619mg sodium, 2g carbs, 0g fiber, 1g sugar, 24g protein, 5% vit. A, 2% vit. C, 2% calcium, 19% iron.

Baked Fries

Peel and cut potatoes into fries.  Spray foil-lined cookie sheet with cooking spray.  Spread fries evenly on sheet and then spray lightly again.  Sprinkle with cajun seasoning.  Bake at 400 for 20-40 minutes, or until they have reached desired crispiness.