Modify your favorites to make them more healthy: Chicken Burger

By Kay MacInnis

It’s official, according to WalletHub’s analysts: Columbia, S.C., is ranked number 9 of the 10 most overweight cities.

The analysts compared 100 of the most populated U.S. metropolitan areas across 17 indicators of weight-related problems, including assess to healthy food, projected obesity rates and percentage of physically inactive adults.

It seems that we eat less than one serving of fruits and vegetables per day, on average. We deep-fry too many foods, and we drink lots of sugar-sweetened tea and other beverages.

Weight loss is challenging for all of us, but it’s far from impossible. Think about changing a few things in your diet at a time to avoid becoming totally overwhelmed. Small, gradual changes can make a big difference over time.

You might:

1. Add some foods to your eating plan. Include more colorful, fresh fruits and vegetables as part of meals that you are already having. For example, add some fruit to your oatmeal at breakfast, or add shredded carrots and zucchini to your blueberry muffin recipe.
2. Go for a walk; figure out how to build steps into your day. Take the long way around.
3. Eat mostly unprocessed foods. Try to avoid those foods that are pre-cooked or make meal prep easier. Instead, add cut-up fresh fruits and vegetables to your grocery cart.
4. Start looking at the food labels – you might be surprised what you learn about the foods you are eating.
5. Modify some of your favorites. Look at your favorite recipes and try to come up with a way to make them a little healthier.

Chicken Burger

Ingredients:

• 1 tbsp. capers, drained
• 2 shallots, trimmed and peeled
• 1 pound ground chicken breast
• 1/4 teaspoon salt (optional)
• 1/4 teaspoon black pepper
• Cooking spray
• 4 whole-wheat hamburger buns
• 1/4 cup low-fat mayonnaise
• 4 green lettuce leaves
• 8 plum tomato slices
• 2 tbsps. Dijon mustard

Preparation:

• Combine ingredients and mix well.
• Divide chicken mixture into 4 equal portions; shape each into a 1/2-inch-thick patty.
• Heat a large grill pan over medium-high heat.
• Coat pan with cooking spray.
• Add patties to pan; cook 5 minutes on each side.

Nutritional Information: Calories 335, fat 9.2 grams, protein 29.2 grams, carbohydrate 34.9 grams , cholesterol 63 mg., Sodium 764 mg.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes – our next one is on Sept. 6.

“She doesn’t just give you the fish, she teaches you how to cook it.”

– a Kay MacInnis fan and Providence Cooks! regular.