By Shane Robert
I am pretty boring when it comes to food. I generally eat the same things every day and have no problem with that. There are times, however, when I get a craving for the kind of food that I knew as a kid. The kind of food that would have been typical on most American dinner tables. Of course, I didn’t often eat this way as a child. My mother didn’t cook that kind of food and, further, often wasn’t home to cook it. Instead, I ate it when I was at friends' houses, which I often was. Perhaps that is why it holds such a special place in my taste memory. It always seemed like a treat.
One of the quintessential meals of these childhood memories is Hamburger Helper. The 1980’s and 90s were infatuated with all things macaroni noodles mixed with cheese (rightly so, I believe, as it is delicious, even the Kraft blue box kind), and Hamburger Helper was the elevated, high-class version that added beef and aristocratic flavors like garlic and onion powder. As it turns out, this comfort food can be a decent meal option that doesn’t have to break the caloric bank.
HAMBURGER HELPER
Ingredients:
- 1 Tablespoon cornstarch
- 1 Tablespoon paprika
- 1½ teaspoons garlic powder
- 1½ teaspoons onion powder
- 1½ teaspoons salt
- 1 teaspoon sugar
- ½ teaspoon black pepper
- 1 pound ground beef or turkey
- 2 cups beef broth or chicken broth
- 1½ cups milk
- ¼ cup tomato sauce
- 2 cups dry cavatappi pasta or macaroni noodles
- 2 cups grated cheddar cheese
Directions:
- Mix the first 7 ingredients together in a small bowl.
- Mix the broth and milk together and gently warm (either on the stove or in the microwave). We don’t want it boiling, but warm ~110 degrees or so
- Brown the beef and break it up. Mix in the tomato sauce and spice mixture. Stir to combine so the beef is well coated.
- Add the macaroni and broth/milk mixture and bring to a boil.
- Cover with a lid and turn the heat down to simmer for about 10 minutes.
- *NOTE: You may want to stir every so often to prevent the macaroni from sticking*
- Once the macaroni is cooked, add the cheese and stir to incorporate.
What I like about this recipe is that it can be used during any phase of eating while still being able to enjoy a large helping. If you are on a YOLO bulk, then go with full-fat cheese, less lean beef, and whole milk. There is a lot of room to play with ingredients if you are dieting. Use leaner beef or turkey. Even ground turkey breast, which is 99% lean, works, though it is a little harder to work with. Use lite cheese that cuts the fat in half or more. There are some light cheeses that are as low as 2 grams of fat per serving. Change the milk to 2% or skim. Use higher fiber or low-carb macaroni noodles (some of the lentil-based noodles could work, though they tend to cook faster, so keep that in mind so you don’t end up with a pile of disintegrated goo) to save calories there.
Food volume is an under-discussed factor when it comes to eating for fitness. If you need to hard bulk, it can be really challenging to eat ever-increasing amounts of food. Conversely, one of the hard parts of dieting is not so much the lower calories (though at a point that is a big factor) as it is the lower food volume. Finding ways to lower the calories without sacrificing the amount of food that you eat allows you to feel greater satiety.
This dish is simple to make and comes together quickly. It can work for a hard bulk or a deep diet and still feel like a large serving size. It’s perfect for busy nights or last-minute meals. Or when you need a little reminder of your favorite childhood dinners.
Macro-Friendly vs. Bulking Hamburger Helper
Here’s a breakdown of the macros (per serving, 1/4 of recipe)
