Did you know that overeating by just 50 calories a day can add up to a noticeable weight gain each year? And by doing this for five years, you might be looking at a gain of 30 to 50 pounds. That’s just one bit of information that’s crossed my desk in March, which happens to be National Nutrition Month.
According to the American Dietetic Association, which is dedicated to raising awareness about the importance of making informed food choices and engaging in physical activity and is the sponsor of National Nutrition Month, people should keep in mind that small changes such as cutting the fat and calories in your meals can have a powerful impact. And it is actually easier than you may think.
For example, a typical 4-ounce Angus-beef burger will add up to around 650 calories and a lot of fat. But you can make a tastier burger by choosing a leaner meat, such as turkey.
The following recipe for a Salsa Turkey Burger, which is topped with an avocado spread, is just 425 calories and is packed with a great balance of nutrients.
Salsa Turkey Burgers with Avocado Spread
1 pound ground turkey
½ cup salsa of your choice, plus more to taste
½ red bell pepper, chopped
½ sweet onion, chopped
½ cup chopped cilantro
½ teaspoon each, plus more to taste: salt, freshly ground pepper
1 large ripe avocado, peeled, seeded, mashed
½ jalapeno chili, minced
1 tablespoon lime juice
¼ cup sour cream (optional)
4 hamburger buns
4 thick slices ripe tomato
Red leaf lettuce leaves
Prepare grill or broiler. Mix turkey, salsa, red bell pepper, onion, cilantro and ½ teaspoon of the salt and pepper in large bowl. Form into four patties.
Cook patties over medium heat on grill or 4 inches under a broiler until brown on one side, about 7 minutes. Turn; cook until cooked through and temperature in center of each patty reads 160 degrees on instant-read thermometer, about 7 minutes. Meanwhile, mix avocado and jalapeno in medium bowl. Stir in lime juice. Stir in sour cream. Season to taste.
Place patties on bottom halves of buns. Top each with a tablespoon or two of avocado spread. Top with tomato slices and lettuce leaves. Top with bun. Serve with extra salsa, if you like.
Yield: Serves 4.
Approximate nutrition analysis per serving: 425 calories, 43 percent of calories from fat, 21 grams fat (4.5 grams saturated), 80 milligrams cholesterol, 33 grams carbohydrates, 28 grams protein, 770 milligrams sodium, 6 grams fiber.