Recipe: Lightened-Up Inside-Out Bacon Cheddar Burger

Ah, the juicy burgers of summer cookouts! They taste so good — but are so often huge, fat, calorie bombs. The sad truth is that most homemade burgers have well over 800 calories. But it is possible to pack all that savory meaty flavor, oozing melting cheese, and yes, even bacon into a big, satisfying burger without blowing your dietary allotment for the entire day.

A typical homemade 6-ounce burger alone can easily pack 450 calories — and the bun, cheese and bacon will add another 400. And that’s without any sauce or mayo.

So we reconstructed the burger to pack in all that great decadent flavor with about half the calories and saturated fat.

Lightened-up burger tips:

Use 93% lean ground beef. This is the optimal point, at which the meat won’t dry out but is reasonably lean.

Swap regular mayo for a canola-based version to save 50 calories and 6 grams of fat per tablespoon.

Toss reduced-fat cheese with chopped bacon to get more smoky bacon flavor in every bite.

Think small when it comes to the bun: A smaller bun not only equals fewer calories but also makes your burger seem that much bigger!

Inside-Out Bacon Cheddar Burger

Serves 4

Ingredients:

3 tablespoons canola mayonnaise, such as Hellmann’s

2 tablespoons ketchup

3 slices center-cut bacon

1 1/2 pounds 93% lean ground beef

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 ounces shredded reduced-fat sharp cheddar cheese

4 potato rolls or hamburger buns

4 small lettuce leaves

4 (1/2-inch) thick tomato slices

1/2 cup thinly sliced red onion

Directions:

Prepare the grill for direct medium heat.

Combine the mayonnaise and ketchup in a small bowl; set aside.

Heat a medium skillet over medium heat; add the bacon and cook, turning once, until crisp, about 7 to 8 minutes. Transfer to a plate covered with a paper towel and drain; chop.

Gently combine the beef, garlic powder, salt and pepper in a bowl. Divide the mixture into eight portions and form each into a 3 1/2-inch-diameter patty; place four patties on a work surface. Toss the bacon with the cheese and spoon one-fourth of the mixture on top of each of the four patties, keeping the edges clear. Place the remaining patties over the cheese and pinch the perimeter to seal the filling in.

Place the patties on the grill, close the lid and cook, turning once, nine to 10 minutes for medium doneness. Remove from the grill.

To assemble, place the bottom half of each roll on a plate and top with a lettuce leaf, tomato slice and burger. Spoon the mayonnaise mixture over the burgers, then top with the onion slices and the remaining roll halves. Serve immediately.

Per serving (1 burger): Calories 465; Fat 21 g (Saturated 8 g); Sodium 846 mg; Carbohydrate 26 g; Fiber 2 g; Protein 45 g

For more delicious and healthy recipes:

Foods with 100 Calories

Healthy Weeknight Dinners

Healthy Grilled Foil Packs

Marge Perry is an award-winning food, nutrition and travel writer and teacher whose work appears regularly in Rachael Ray Every Day, AllRecipes, Newsday, and on her blog, A Sweet and Savory Life. In addition, Marge is a chef-instructor at the Institute of Culinary Education in New York City and an Adjunct at New York University, where she teaches food writing.

Keep Reading

Next Up

Burgers, Lightened Up

Spring and summer are prime time for burgers. Whether you like beef, poultry or veggies, there’s a burger out there for you. Here are some fresh ways to build a lighter (but still delicious) burger.

Chowders, Lightened Up

As deliciously comforting as a warm bowl of chowder can be, all the fat and calories can wreak havoc on your waistline. A few simple swaps and you can slurp this savory soup with delight.

Pancakes, Lightened Up

Butter, syrup and processed flour don't do much to make pancakes healthy, but you can make your own -- with a few simple swaps -- and enjoy a lighter breakfast.

Stuffing, Lightened Up

Thanksgiving turkey would be lost without stuffing (or dressing) on the side. But sticks of butter and pounds of sausage are not mandatory ingredients. Here are a few ways to slim down this holiday favorite and some creative additions to try.

Cheesecake, Lightened Up

Velvety smooth, sweet and creamy, but with more than 600 calories and 45 grams of fat per slice, can it be part of a healthy diet? Here’s how you can have your (cheese)cake and eat it too!

Nachos, Lightened Up

Every so often I get a big time craving for spicy, cheesy and crunchy nachos. But when most restaurant orders top 1500 calories and 100 grams of fat, I’d much rather make them myself. Use these tips to indulge wisely.

Lighten Up Your Meat

When you're making burgers, meatballs or other ground-meat dishes, combine equal parts of beef or pork with a leaner meat like turkey or chicken.

Lemonade, Lightened Up

There's nothing better than than an icy glass of lemonade on a hot day, but who needs all those extra calories from added sweeteners? Instead of turning to sugary, packaged mixes, make your own light and fresh versions. Here are our tricks.

Steak, Lightened Up

Cook up the perfect steak for Dad this Father’s Day. With a few small tweaks and ingredient swaps, Dad can enjoy his juicy steak while the rest of family can breathe easy that Dad won’t have a coronary.