Making A Great, Healthy Grilled Burger

by The American Institute for Cancer Research

Come summer, grilling, I suspect, beats even golf and baseball as the national pastime. These days, there is good news and bad news about this favorite form of cooking.

The good news is that it is a great way to make lean, more healthful cuts of meat and poultry taste good. It is my favorite way to cook vegetables, and fruits are also great when grilled. (Grilled fruit kebabs made of chunks of pineapple, nectarine, apple and banana, and basted with orange juice, are yummy.)

The bad news is that grilled foods may pose a risk to your health. According to the American Institute for Cancer Research, carcinogenic compounds called heterocyclic amines (HCAs) form on grilled and broiled foods. And, when fat drips on hot coals, the smoke created can deposit another type of carcinogen on the food, called polycyclic aromatic hydrocarbons (PAHs).

These compounds only form on protein muscle foods like meat, fish and poultry. They are not a problem with vegetables and fruits. Fortunately, you can take steps to help reduce or prevent formation of these carcinogens when grilling animal meats.

Use lean cuts of meat and skinless poultry that are well-trimmed of fat. Grilling small portions, including kebabs, reduces cooking time, minimizing formation of the harmful compounds. Partially cooking meats before grilling – by steaming or cooking in the microwave – accomplishes this too by cutting down their grilling time.

Marinating combats the formation of carcinogens during grilling, although we don't yet know why. To minimize charring, turn foods frequently with tongs or a spatula. This also reduces the amount of fat and juices dripping into the fire, which produces smoke and flare-ups. Trim away any charred edges and spots before serving the food.

The All-American Chicken Burger takes advantage of all these health-wise steps. Piled with all the fixin's, it comes off like the big, sassy burgers from your local fast-food emporium.

All-American Chicken Burger - Makes 4 servings.

1/2 cup orange juice
1 Tbsp. vegetable oil
2 large garlic cloves, finely minced
1/4 onion, finely chopped
1 tsp. dried thyme or oregano
12 oz. skinless and boneless chicken breast, pounded thin
Salt and freshly ground pepper, if desired
4 sesame seed hamburger buns, lightly toasted
4 Tbsp. ketchup (for garnish)
4 Tbsp. low-fat mayonnaise
4 tsp. yellow mustard (for garnish)
6-8 tsp. sweet pickle relish (for garnish)
4 thin onion slices (for garnish)
4 tomato slices, each 1/2 inch thick (for garnish)
4 lettuce leaves (for garnish)

To prepare marinade, select a container that can hold chicken in one layer – either a one-gallon re-sealable plastic freezer bag or non-reactive container with tight fitting lid. In container, mix together juice, oil, garlic, onion and thyme.

Cut chicken into four equal pieces (each 3 ounces). If pieces are not fairly uniform in thickness, pound between 2 sheets of plastic wrap or waxed paper to flatten, using side of heavy, broad knife. Place chicken in container of marinade. Seal tightly. If using plastic bag, press out as much air as possible. Refrigerate at least 30 minutes or overnight, making sure bag or container lies flat. Turn bag at least once or, if using non-reactive container, turn chicken pieces.

When ready to cook, remove chicken from marinade. Wipe pieces dry using paper toweling. Grill chicken 2 minutes over grill or under oven broiler. Turn and cook until chicken is white all the way through, about 2 minutes. Immediately remove to plate. Season chicken with salt and pepper, if desired.

Place one piece of chicken on bottom half of each of four buns. Garnish each piece with ketchup, mayonnaise, mustard and pickle relish, as desired. Place one slice each onion and tomato on top, then lettuce leaf. Cover with top half of bun. Serve immediately.

Per serving: 271 calories, 7 g. fat (1 g. saturated fat), 27 g. carbohydrate, 24 g. protein, 1 g. dietary fiber, 357 mg. sodium.