Low-Carb Grilled Meals for Memorial Day

Learn to “lettuce-wrap a burger,” get rid of the heavy bun and KEEP the flavor all at the same time! Registered Dietitian Annessa Chumbley, Registered Dietitian shows us how!

Mini-Cheeseburger Kabobs

1 lb grass-fed ground beef
3 tablespoons minced dried onion
1/2 teaspoon garlic powder
1/4 kosher salt
1 tablespoon Worcestershire sauce
16 small cheddar cheese cubes
16 dill pickle chips
16 cherry tomatoes, any color

1/4 cup light mayonnaise
1/4 cup plain Greek yogurt
1/4 cup dill pickle juice
3 tablespoons yellow mustard
1/2 teaspoon celery seed

1. Prepare grill by brushing with oil and heating to medium-high. In a medium bowl, add beef, dried onion, garlic powder and salt. Gently mix with hands until ingredients are evenly incorporated. Shape into 16 (1 ounce) balls, firmly packed.
2. Place meatballs on the grill. Cook for 3 1/2 minutes each side, turning once, or until desired doneness. Remove from grill onto a plate. Sprinkle Worcestershire sauce over meatballs and let them rest 5 minutes.
3. Combine all sauce ingredients in a small serving bowl.
4. To make the kabobs: carefully skewer one meatball on, followed by a pickle, cheese cube, tomato, and another pickle, cheese cube, and tomato. Add on a second meatball.
5. Serve kabobs immediately with sauce! Enjoy!

Pro tips:
– waiting until meatballs are fully seared on the grill makes them easier to flip. Use a spatula to gently turn them over.
– make sauce the night before and store in the refrigerator. It gets one step out of the way, and the sauce tastes even better the next day!
– use stacker pickles instead of pickle chips to create a different-looking kabob. Weave stacker on to skewer by folding it a few times.

prep time: 15 minutes
total time: 25 minutes

Serves: 8
Serving size: 1 kabob (2 meatballs, 2 cheese cubes, 2 pickle chips, 2 cherry tomatoes) with 2 tablespoons sauce

Nutrition facts: Calories 229, Total Fat 16g, Saturated Fat 6g, Trans Fat 0g, Cholesterol 57mg, Sodium 398mg, Potassium 133mg, Total Carbohydrate 3g, Dietary Fiber 1g, Sugars 2g, Protein 16g, Vitamin A 10%, Vitamin C 9%, Calcium 12%, Iron 9%

Guacamole Burger with Roasted Corn Salsa

3 grass-fed ground beef (4-ounce) patties
3 iceberg lettuce leaf cups
3/4 teaspoon kosher salt

1 small avocado
1 heaping tablespoon diced red onion
1 tablespoon lime juice plus zest of 1/2 lime
1/4 teaspoon ground cayenne pepper
1/4 teaspoon kosher salt

Roasted Corn Salsa:
1 fresh corn on the cob, shucked
1/4 – 1/2 teaspoon ground cumin
1 tablespoon cilantro, finely chopped

1. Preheat the grill to medium high and lightly brush with oil.
2. Sprinkle kosher salt on both sides of burger. Spray corn with nonstick cooking spray (or lightly brush with oil), and rub cumin over all sides of corn. Place burgers and corn on grill. Cook both 9 minutes total. Flip burgers once halfway through cooking time. Rotate corn every two minutes, letting it develop a char. Remove corn slice kernels off into a bowl. Toss with cilantro; set aside.
3. To make guacamole, scoop all ingredients in a small bowl and lightly mash until combined.
4. Now it’s time to assemble the delicious burger: lay iceberg leaf cup side up. Place burger near the core. Fold lettuce 3/4 of the way up, and then fold burger over to wrap lettuce around. Stuff 1/4 cup guacamole in each lettuce wrap, and spoon 2 tablespoons corn salsa on top. Repeat for the other two burgers.
Serve immediately!

Pro Tips:
– cook burger to desired doneness:  medium Rare (130-135° F): 7 minutes total;
medium (135-150° F):  8 minutes total; medium well (150-165° F):  9 minutes total; well done (165° F and up):  10 minutes total.
– use lemon instead of lime for a different guacamole
– to keep the burgers tender, don’t smash them with the spatula, and only flip them once

Prep time: 10 minutes
Total time: 20 minutes

Serves: 3
Serving size: 1 burger, 1/4 cup guacamole, 2 tablespoons roasted corn salsa
Nutrition Facts: Calories 276, Total Fat 15g, Saturated Fat 5g, Trans Fat 0g, Cholesterol 75mg, Sodium 351mg, Potassium 225mg, Total Carbohydrate 11g, Dietary Fiber 3g, Sugars 2g, Protein 24g, Vitamin A 6%, Vitamin C 8%, Calcium 2%, Iron 19%

Annessa says: Come over to my Facebook channel to see LIVE healthy cooking videos on grilling. I walk you through each part of the recipe, and you have the chance to ask questions!

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