Low Fat Chips as a side

A good burger needs some chips as a side. These are much healthier than using normal white potatoes and I think they taste great! This is a recipe I’ve made up, so give it a try and let me know what you think. If you’ve got a better recipe, then get in touch!

Sweet Potato and Parsnip Chips

- Enough potatoes and parsnips to suit.

- Pinch of salt (and pepper if you like)

- Mixed herbs (easiest is in a little tub)

I find a mix of about 2/3 sweet potato and 1/3 parsnips works best for this. A whole portion of parsnips can be a bit much, but adapt to your taste.

First job is to cut the potatoes and parsnips into suitable chunks. I find they tend to shrink a bit, so go bigger than you’d like initially. Leave on the skins if you want too. Once cut, put into a pan of boiling water and boil for about 5-10minutes. You want to be able to put a fork easily through the potato, but not make them so soft they fall apart. Near the end of the boiling, put the oven on to 220degrees celcius.

Take a baking tray and spray with one-cal spray or Flora’s new sunflower oil low calorie spray. It’s important to cover the whole tray (so the chips don’t stick) but don’t use too much. Can help to use a bit of kitchen roll to spread the spray out so the whole tray is evenly covered with a thin layer.

Put the chips on the pan and sprinkle some sea salt or the herbs over to add some taste.

Put into the oven for 10minutes.

Remove, shake, unstick any that get stuck, replace

Cook now for about another 15-20minutes. You want them to start getting crispy.

Now serve!!

Nice and simple recipe. Much healthier than using starchy white potatoes and the only oil used is the tiny amount to give the pan a slick covering.


The Basics behind a Low Fat Burger

There are basically 4 elements when making a burger that can determin how healthy it will be.

1) The raw meat

2) The way you cook the meat

3) The sauces, pickles etc you use

4) The bread, cheese and any toppings (bacon for example)

I’ll eventually cover each of these segments in more detail, but for now I’ll give a quick summary.

1) The raw meat

Firstly, let’s look at beef. If you go into a supermarket and buy a pack of cheap frozen burgers, the chances are they will be made from cuts of meat that include a lot of fat and breadcrumbs etc to fill out the weight. They’ll taste okay, but they’re far from the healthiest way. So if you’re buying frozen burgers, it’s best to look for the healthier ranges. Most supermarkets have a “healthy” or “low fat” range, so if you don’t want to get your hands dirty, then go for these. Quickest way to drop a lot of calories. Always remember that the chances of them being really really healthy are quite low, so make sure you check the ingredients.

If you’re happy to make your own (and these taste the best!!), then the raw meat will probably be mince. Again, there’s ways to make the burger much healthier just by choosing the type of mince. The type you want is “Extra Lean Beef Mince”. It’s much easier to buy “Lean Beef Mince” and that’s good, but the Extra Lean is much better. Worth hunting through the shelves to find it.

If you’re going for chicken, then this is a healthier way of eating burgers as the meat is healthier in the first place. When preparing chicken, the first thing to do is to cut off all the fat from the meat. You want just pure chicken breast meat, no fat or anything else.

2) The way you cook the meat

As above, some small changes in the way you cook the meat can make a big difference. It’s very similar cooking for both chicken and beef here so I’ll cover it together. The healthiest way to cook is in a way where the fat and juices are not left on the burger. If you have a flat bottom frying pan, you’ll be soaking the burger in it’s own fat for the whole cooking time. Not great! A George Forman grill, a griddle, or oven cooking using a oven proof griddle like this Le Crusset one which I use – Click Here I’ve also used a baking tray with a built in roasting rack. The juices drain away and leave a lower fat burger. Click Here for what I mean.

3) The sauces, pickles etc you use

It can be easy to add 400 calories to a burger just by going a bit crazy with sauces. I will be sharing some low-fat burger sauce recipes in the future, but for now, just be careful and shop wisely. You can get low salt and sugar ketchup and other sauces. This is a simple change that can really improve the healthiness of the burger. A simple tip I’ve found is to use a stronger sauce in lower amounts.

4) The bread, cheese and any toppings (bacon for example)

There’s little point in creating a healthy burger meat, if you’re going to use an unhealthy bun, cheese and add lots of toppings. Brown bread will be healthier than a white floury bun, so check the calorie counts when buying. Ciabatta buns are delicious but again be careful.

For cheese, go for a low fat variety and consider a stronger cheese so you can use less of it whilst retaining the taste. Healthy eating shouldn’t be boring, but some things will have to go and lumping a big slab of high fat cheese isn’t going to help.

Bacon can be very healthy, but cut off the fat and fry in one-cal spray to reduce the calorie count further.

I hope you find this introduction interesting and useful, and keep checking back for more information and tips!!

Welcome to Low Fat Burgers!

Welcome to the site.

It’s my intention to share the best recipes for low fat burgers which taste delicious, but remain low in fat. It is possible!!