Healthy Suggestions

Winter 2008

Volume One / Number Six

Savory Onion and Mushroom Burgers

You won’t miss the hamburger buns when you taste how delectable these burgers are.

Cooking spray
1 large sweet onion, sliced thin and separated into rings (about 1½ cups)
2 cups fresh mushroom, sliced
1 tablespoon sweet paprika
¼ teaspoon ground red pepper
½ teaspoon dried thyme
¼ teaspoon black pepper
1 pound lean ground round
2 tablespoons balsamic vinegar
2 tablespoons concentrated beef broth
½ cup water
2 tablespoons prepared horseradish

1. Coat bottom of a medium non-stick skillet with cooking spray. Sauté onion rings over medium-high heat for 5 minutes until slightly browned.

2. Add mushrooms and cover, reduce heat to medium, and cook for 5 minutes until mushrooms give up their liquid. Remove onion-mushroom mixture from pan and reserve the liquid.

3. While onions and mushrooms are cooking, mix paprika, red pepper, thyme, and black pepper in a shallow bowl.

4. Divide meat into 4 burgers; dredge burgers on both sides in spices.

5. Re-coat pan with cooking spray and sauté burgers over medium-high heat on 1 side for 4 minutes. Flip burgers over, cover pan, and cook for 3-4 minutes more until medium-rare. Remove burgers from pan and discard any accumulated fat.

6. De-glaze the pan with the balsamic vinegar, scraping any brown bits. Add concentrated broth, water, and horseradish, bring to a simmer, and add reserved onion-mushroom mixture.

7. Simmer, uncovered, stirring occasionally for 3 minutes until slightly reduced.


Calories: 202.87
Protein: 26.21gms
Fat: 6.89gms
Carbohydrates: 11.44gms
Cholesterol: 62mg
Fiber: 1.89gms
Sodium: 957.6mg

Broccoli and Cheddar Gratin

The addition of soy nuts gives this dish a bit of unexpected crunch (not to mention an extra measure of protein).

4 cups broccoli florets
Butter-flavored cooking spray
2 large garlic cloves, minced
¼ teaspoon crushed red pepper flakes
¼ cup low-fat, low-sodium vegetable broth
½ pound low-fat cheddar cheese, grated
¼ cup ground soy nuts

1. Preheat oven to 400º F.

2. In a pot fitted with a steamer basket, steam broccoli over ¾ cup water, covered, for 15 minutes until soft.

3. Coat a large skillet with cooking spray and sauté garlic and red pepper flakes over medium heat for 1 minute until just fragrant. Remove from heat and stir in broccoli, broth, and ¼ cup cheese.

4. Coat a 2 quart casserole with cooking spray and pour in broccoli-cheese mixture. Top with remaining cheese and sprinkle with ground soy nuts. Then spray top with cooking spray.

5. Bake for about 12 minutes until cheese is melted and topping is golden.


Calories: 172.28
Protein: 19.92gms
Fat: 7.05gms Carbohydrates: 9.15gms
Cholesterol: 11.88mgs
Fiber: 1.96gms
Sodium: 428.78mgs

Recipes from Eating Well After Weight Loss Surgery by Patt Levine and Michele Bontempo-Saray