The Big Mac is a great burger—juicy, delicious, and an icon of American culture. So how do I re-create the grandeur of the Big Mac while stripping away a lot of the fat and calories that go with it? First replace the bun with a nutrient-rich, high-fiber sprouted-grain hamburger bun. My “special sauce” is made with charred eggplant and low-fat yogurt, and the beef is extra-lean. A little low-fat Russian dressing, which I consider to be my special sauce, gives it some zest—and all the rest is healthy on its own. (No cheese needed.)
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Char the eggplant over an open flame, rotating it often to cook evenly, about 20 minutes. The skin should be completely blackened and the flesh should be cooked through. Place the eggplant in a bowl, cover it tightly with plastic wrap (to steam off the skin), and set it aside for 5 to 10 minutes. Then remove the charred skin with a paper towel, leaving the flesh behind. Chop the eggplant with a knife until it is a thick and chunky puree. Mix the eggplant and the yogurt together in a bowl, and season it with salt and pepper to taste.
Step 2
Preheat a grill or grill pan over high heat.
Step 3
Split the buns in half, and spray the split surfaces lightly with cooking spray. Season the burger patties with salt and pepper to taste. Place the buns, cut sides down, and the burgers on the grill. Allow the buns to char slightly, and then transfer them to a platter. Cook the burgers for about 2 1/2 minutes per side for rare.
Step 4
To assemble the burgers, spread the bottom buns with some of the eggplant mixture. Place the burgers on top, and then top each burger with some of the Russian dressing. Pile the tomato, onion, and lettuce on the burgers, and set the bun tops in place. Serve.
nutrition information
Step 5
Fat: 29g (before), 7.4g (after)
Step 6
Calories: 540 (before), 341 (after)
Step 7
Protein: 30g
Step 8
Carbohydrates: 38g
Step 9
Cholesterol: 56mg
Step 10
Fiber: 7g
Step 11
Sodium: 773mg
