Monday, April 23, 2012

Healthier Burgers and Tacos





SPICY TACOS:

3 spray(s) ( ) cooking spray  

2 clove(s) (medium) garlic clove(s), minced   

3/4 pound(s) ( ) uncooked 93% lean ground beef   

1 1/2 tsp ( ) ground cumin, or other brand   

1 1/2 tsp ( ) ground coriander   

3/4 cup(s) ( ) table salt, or to taste   

1 1/2 cup(s) ( ) canned diced tomatoes, with jalapenos or green chilies   

8 small ( ) corn tortilla(s), or small, lightly toasted just before serving if d   

2 cup(s) ( ) lettuce, shredded   

1/2 cup(s) ( ) low-fat shredded Cheddar cheese, sharp-variety   

1/3 cup(s) ( ) fat free salsa   

Coat a large skillet with cooking spray; heat over medium-high heat. Add garlic; cook, stirring, until fragrant, about 30 seconds to 1 minute. Add beef; cook until browned, breaking up meat as it cooks, about 5 to 6 minutes. Add cumin, coriander, salt and diced tomatoes; cook, stirring occasionally, until liquid is almost absorbed, about 5 to 6 minutes.
Place tortillas on a flat surface. Top each with about 1/4 cup beef, 1/4 cup lettuce, 1 tablespoon cheese and 2 teaspoons salsa. Fold tortillas in half and serve. Yields 2 tacos per serving.
*To toast tortillas, coat a baking sheet with cooking spray. Place tortillas on top and coat with cooking spray. Heat in a 300°F oven until slightly crisp but not too crisp that they break when folded.


JUICY HAMBURGERS:

1 spray(s) ( ) cooking spray   

1 pound(s) ( ) uncooked 93% lean ground beef   

1 Tbsp ( ) Worcestershire sauce   

2 tsp ( ) minced garlic   

1/2 tsp ( ) table salt   

1/4 tsp ( ) black pepper, freshly ground   

4 item(s) ( ) reduced-calorie hamburger roll(s)   

Coat a large griddle, outdoor grill rack or stovetop grill pan with cooking spray and preheat to medium-high.
In a large bowl, combine beef, Worcestershire sauce, garlic, salt and pepper. Mix well and shape mixture into 4 patties, about 1-inch thick each. (To retain juiciness, be careful not to overwork the meat.)
Place burgers on hot griddle or grill and cook 5 minutes per side for medium (or longer until desired doneness).
Serve burgers on rolls with your favourite toppings (could affect POINTS values). Yields 1 burger per serving.


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