Skip to content

Food For The Soul

June 10, 2009

African-American meals are deeply rooted in traditions, holidays and celebrations. Many of the foods commonly eaten by African-Americans, such as greens, yellow vegetables, legumes, and beans and rice, are rich in nutrients. Because of cooking methods and the consumption of meats and baked goods, most African-American diets are typically high in fat and low in fiber, calcium and potassium. In comparison to other races, African-Americans experience higher rates of obesity, hypertension, type II diabetes and heart disease, which are all associated with an unhealthful diet. Common eating and food preparation practices for African-Americans include frying, barbecuing and serving foods with gravy and sauces.

I am an African-American and one of my most favorite 4th of July BBQ foods is a good old-fashioned, fresh from the grill hamburger or cheeseburger! Unfortunately, those burgers can come with some pretty hefty nutritional stats. But this 4th of July, I am trying a low calorie recipe that looks amazingly delicious. And don’t worry — it’s not a veggie burger or even a turkey burger — it’s a real, honest-to-goodness real beef hamburger!  This is definitely a meal all of you will want to add to your 4th of July picnic’s menu!                                                      burger

4th of July Hamburger Recipe

1 package of Wonder Light Hamburger Buns (8 buns in package)
32 oz. extra lean ground beef (it should be around 140 calories for 4 oz) or meat of your choice
1/4 cup egg whites
1 packet of dry ranch seasoning/salad mix
4 minced garlic gloves
1 tsp salt
1/2 tsp pepper

In a large bowl, combine ground beef or meat of your choice, egg whites, ranch seasoning mix, garlic, salt and pepper together until thoroughly blended. Form meat into 8 flat and thin hamburger-shaped patties. Barbecue on the grill until desired level of cooking is reached. Place patty on bun and garnish. Enjoy!

Make it a cheeseburger by adding a slice of reduced-fat Swiss or cheddar cheese

Add healthy fixings: lettuce, tomato, onions, pickles, jalapeños, roasted peppers, mushrooms

Serves 8

Information source: Nutrition and Well-Being A to Z

Bookmark and Share

2 Comments leave one →
  1. Nicole permalink
    June 10, 2009 1:15 pm

    That recipe looks tasty! Thanks for posting it.


  1. Food For The Soul

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: