Tasty Hamburger without the Bun
Light Feta Cheese is the Topping and Lettuce is the Bottom
Apr 29, 2009
Hamburgers are made from ground beef. Ground beef has been shaped into patties and consumed all over the world through the ages, according to research conducted in 2004 by Linda Stradley on her popular cooking web site, What's Cooking America. The hamburger originated in Europe in the port of Hamburg, Germany, in the 19th century, and was then known as a "Hamburg steak." Its origin in the United States, however, is open to dispute because several different states credit themselves for the origin of hamburgers: Wisconsin, Ohio, Iowa, Oklahoma, Texas, Missouri, Kansas, and Connecticut. When brothers Frank and Charles Menches from Akron, Ohio, ran out of pork and substituted beef, with coffee and sugar among other spices, to make these sandwiches at a fair in the town of Hamburg, New York, they called it a "hamburger" after the town.
Beef and other red meat is a good source of protein and iron, says Nancy Clark, a registered dietitian (RD), who specializes in sports nutrition, and is an author also. However, lean versions of this red meat are better food choices for many athletes who otherwise follow a vegetarian diet, she explains.
The high-protein and low-carb aspect of hamburgers is emphasized in a growing trend towards burgers wrapped in lettuce and served without a bun in many California eateries, according to Daisy Nguyen's 2004 Associated Press article quoted by RedOrbit, Inc., a Texas-based Internet company.
When topped with low-fat and reduced-sodium feta cheese, the burger gains a tangy taste. The salt content of regular feta cheese can be reduced by soaking it in milk or water for a few minutes before eating, says Lee Dobbins in her 2009 article, "What's So Great About Feta Cheese?" on EzineArticles.com. Feta cheese is actually cheese curds in a brine solution, she explains.
This particular recipe focuses on the use of lean beef burger patties and fat-free and reduced-sodium feta cheese. Romaine lettuce is used, and makes the burger visually appealing due to its rich green color. However, iceberg lettuce can be substituted if preferred.
Ingredients & Preparation Tips
- Use lean beef burger patties in order to maintain the light version of this dish. Lean chicken or vegetable burger patties can be substituted if preferred.
- Use fat-free and reduced-sodium crumbled feta cheese in order to keep this dish healthy and in order to save time that would otherwise be spent shredding a block of feta cheese. Light goat cheese or blue cheese can be substituted.
- Make sure that the lettuce is firm and has retained its color in order to ensure freshness.
- Sliced tomatoes can be used as an additional topping under the feta cheese crumbles.
Tasty Hamburger Without the Bun
Ingredients:
- 1 packet of 4 lean beef burger patties, or lean chicken burger patties, or lean vegetable burger patties
- 1 head of romaine or iceberg lettuce (8 lettuce leaves)
- 1/2 cup low-fat and reduced-sodium feta cheese crumbles, or light blue cheese, or light goat cheese crumbles
- 4 tomatoes, sliced (optional)
Directions:
- Cook the burger patties thoroughly according to package directions.
- Wash hands thoroughly and wash lettuce, separating the leaves.
- Assemble lettuce leaves on a plate and top with cooked burgers.
- Top with tomatoes if using.
- Top with feta cheese crumbles. Feta cheese will be right on top of the patties if tomatoes are not used.
- This healthy burger without the bun can be eaten by itself or as an accompaniment to a vegetable soup or pasta. The remaining lettuce leaves can be used as part of a green salad with a light dressing.
This bun-free burger yields 4 servings.
 |
