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Healthy BBQ: South Beach Diet Chimichurri Burgers

I am always looking for healthy foods to make on the grill. These Chimichurri Burgers from the South Beach Diet: Taste of Summer Cookbook really fill that order. Instead of smothering your hamburger with condiments filled with hidden calories, this burger is topped with chimichurri, a thick herb sauce that hails from Argentina. Plus, we all know parsley (the herb in this sauce) is a healthy addition to any meal. I truly appreciate an alternative to the too sweet taste of ketchup

Recipe and Photo courtesy of: The South Beach Diet Taste of Summer Cookbook, by Dr. Arthur Agatston (Rodale, 2007)

To see this tasty and easy recipe, just

South Beach Chimichurri Burgers
from The South Beach Diet Taste of Summer Cookbook

Chimichurri Sauce
1 cup fresh Italian parsley leaves
3 scallions, chopped
2 garlic cloves, chopped
2 tablespoons red wine vinegar
2 tablespoons water
1 tablespoon extra-virgin olive oil
1/2 teaspoon red pepper flakes
1/8 teaspoon salt

1 1/2 pounds extra-lean ground beef
2 teaspoons dried basil
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
4 whole-wheat hamburger buns - lightly toasted

Make the sauce first by:

  1. Combine all ingredients in a blender or food processor.
  2. Pulse until just puréed, about one minute. Set aside.

For the burgers:

  1. Place all ingredients in a large bowl and combine.
  2. Form beef mixture into 4 patties, about 1 inch thick.
  3. Lightly coat a grill or grill pan with cooking spray and heat to medium high.
  4. Grill burgers 5 to 6 minutes per side, or until a thermometer inserted into the thickest part registers 160 degrees F.
  5. Serve burgers on buns topped with chimichurri sauce.

If you are following the South Beach Diet this recipe is considered a Phase 1 recipe if you forgo the bun. With the bun, it is rated as Phase 2.

Just in case you are interested in the nutritional information, here it is.

Phase Calories Fat (g) Protein (g) Carbs (g) Fiber (g)
One 330 19 36 3 1
Two 450 21 40 25 4
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