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Healthy Burger 

What a surprise? Burger and fries can make a healthy meal. Potatoes, including fries, provide fiber, potassium, and vitamin C, among other important nutrients, and today's frozen fries are lower in fat and sodium than in the past. Use lean ground beef and skip the cheese to lower saturated fat. Load up on the veggies and lighten up on condiments, which can be sources of extra fat and sodium.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Red Green

Preparation time: 15 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: 1.25


  • 1 lb lean ground beef (5% fat), thawed
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp ground black pepper
  • 2 medium tomatoes, sliced
  • 1 medium red onion, sliced thinly
  • 4 leaves red lettuce (or other leaf lettuce)
  • 4 whole wheat hamburger buns
  • 8 tsp ketchup
  • 2 tsp mustard
    1. In a medium bowl, mix ground beef with seasonings; shape into patties.
    2. Grill or pan fry.
    3. Bake shoestring french fries according to package instructions.

    Remember, color is not a reliable indicator of doneness. Use a food thermometer to ensure that the internal temperature of the burgers is 160°F.

    Credit: Recipe courtesy of United States Potato Board.

    Nutritional Information per Serving
    Calories: 420 Carbohydrates: 50g
    Total Fat: 12g Cholesterol: 65mg
    Saturated Fat: 3.5g Dietary Fiber: 6g
    % of Calories from Fat: 26% Sodium: 670mg
    Protein: 30g  



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