AICR also suggests that you
change your eating pattern. Even if you eat animal protein, make
sure the focus of your meals is vegetables, fruits, whole grains
and beans, which are the sole source of many health-protective
The AICR recommendations reverse
the traditional American meal, so that meat becomes a side dish
or condiment rather than the dominant food on the plate. The
Institutes New American Plate follows these guidelines:
Plant foods such as vegetables, fruits, whole grains and beans
should cover two-thirds (or more) of the plate. Fish, poultry,
meat or lowfat dairy should cover one-third (or less) of the
plate. The plant foods on the plate should include whole-grain
foods like brown rice, kasha, whole-grain bread or pasta, and
one or more vegetables or fruits.
The following recipe mixes extra-lean
ground sirloin with fat-free refried beans, garlic, chili powder
and jalapeno, creating a satisfying burger with a high health
profile. Put the grilled burger on a whole-wheat bun with some
sliced tomato and onion, plus a dab of fresh salsa, and youll
get the summer off to a delicious, healthful start.
Chili Burgers - Makes 4 servings.
1/2 lb. ground lean chuck
1/3 cup canned fat-free refried beans
2 Tbsp. onion, finely chopped
1 garlic clove, minced
1 jalapeno chile, seeded and minced*
2 tsp. chili powder
Salt and freshly-ground black pepper
Canola oil spray
In a bowl, lightly mix together
the meat and beans with a fork until well combined. Mix in the
onion, garlic, jalapeno, chili powder, salt and pepper. Gently
form the mixture into four 4-inch patties.
Coat a baking sheet or griddle
with canola oil spray and place over the grill. Cook the burgers,
turning them once, 5-7 minutes per side or until a meat thermometer
inserted in their centers registers 160 degrees. The burgers
crumble easily, so handle them carefully, using a wide spatula.
Per serving: 85 calories, 3
g. total fat (1g. saturated fat), 4 g. carbohydrate, 12 g. protein,
1 g. dietary fiber, 128 mg. sodium.