Spicing Up A Healthier Burger

Diana Helfand
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Wednesday - July 27, 2005
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Get out, get active, GO! The HMSA Go campaign is designed to address one of the fastest growing health issues in Hawaii — childhood and adult obesity. As reported by the American Public Health Association, more than 50 percent of adults in Hawaii are overweight or obese. The multifaceted go campaign offers an interactive website available to the public and a subsidized Weight Watchers pilot program for qualified HMSA members.

The HMSA Go campaign, developed in part as a result of these alarming statistics, is about getting up, getting out and getting active. For more information, visit www.HMSA.com⁄go

Get out and go to the beach with your keiki to make these yummy burgers, and while they are cooking, play some ball!


Cajun seasoning contains a variety of spices such as onion powder, cayenne pepper, black pepper, garlic powder, chili powder, thyme, basil, red pepper, nutmeg and bay leaf. There are many commercial seasoning mixes on the market. Some of the seasoning contains MSG, so look at the ingredient list if you are sensitive to MSG. Make sure to look at the sodium content, as some contain more salt than others. You can also mix your own Cajun seasoning, by mixing 1 teaspoon of all of the above spices and omit the salt entirely. Cajun food is pungent and peppery, so you can experiment with the seasoning to your liking.

NEW ORLEANS STYLE ONO BURGERS

• 2 pounds ground turkey breast
• 3 egg whites, slightly beaten
• 1⁄2 cup plain bread crumbs mixed with 2 tablespoons Cajun seasoning
• 1⁄4 cup grated Maui onion
• 2 tablespoons ketchup
• 1⁄2 cup barbecue sauce mixed with 1 teaspoon Cajun seasoning
whole wheat hamburger buns
lettuce
• sliced onion
tomato slices

Preheat grill to high. Mix turkey and egg whites until combined. Add bread crumbs, onion and ketchup, and mix thoroughly, adding more crumbs if necessary so that patties hold together. Form into eight burgers. Brush grill with oil and place burgers on grill. Brush tops of burgers with seasoned sauce. Grill for about 7 minutes on each side, or until cooked through, brushing with sauce as needed. Serve with lettuce, onion and tomato on toasted buns.

Approximate Nutrition Information Per Burger (without bun):

Calories: 180
Fat: 4 grams
Cholesterol: 75 milligrams
Sodium: 350 (will vary with seasoning and barbecue sauce used)

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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