Healthy alternatives to red meat
| 2 min read
We all know the famous question that’s asked before consuming red meat: Medium rare, medium, or well done?
But instead, maybe the question should be: “To have, or to not have?”
Although delicious, enjoying a filet, burger or roast beef too often can impact your health. New studies indicate eating a red meat-heavy diet may shorten your life, and it’s been linked to increasing your risk of heart disease, diabetes and some cancers.
Relax – when it comes to enjoying red meat, it’s not all or nothing. According to Harvard School of Public Health, cutting back just a few servings per week can make a big difference, especially if you substitute it with unprocessed options. Some of our favorite healthy proteins include:
- Salmon
- Scallops
- Shrimp
- Chicken
- Turkey
- Beans
Still craving a burger? A turkey burger can be just as satisfying, especially with this recipe:
Spicy chipotle turkey burger
Ingredients
- 1 pound ground turkey (Note: look for at least 90% lean meat)
- ½ cup finely chopped onion
- 2 tablespoons finely chopped fresh cilantro
- 1 chipotle chile in adobe sauce, finely chopped
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon seasoned salt
- ¼ teaspoon black pepper
- 4 slices mozzarella cheese
- 4 whole-wheat hamburger buns, split and toasted
Instructions
- Prepare outdoor grill for medium-high heat and lightly oil grate.
- Place ground turkey, onion, cilantro, chipotle chile pepper, garlic powder, onion powder, seasoned salt and black pepper in a mixing bowl and mix well. Form four patties.
- Grill the patties until the turkey is no longer pink in the center, about 4 minutes per side.
- Place the mozzarella slices on the patties 2 minutes before they are finished. Serve on toasted buns.
Nutritional Information (Makes 4 burgers)
Per serving: 376 calories; 15.3g fat; 725mg sodium; 25.8g carbs; 1.8g fiber; 33.3g protein
Recipe is adapted from AllRecipes.com.
Photo credit: esimpraim
