Basic Lean Beef Burgers - Fox 28: South Bend, Elkhart IN News, Weather, Sports

Basic Lean Beef Burgers

Makes 4 burgers

1 lb extra-lean ground beef (also called 95/5 or 5%)
¼ c Meijer Italian or plain bread crumbs
1 Meijer egg white
¼ t salt
⅛ t black pepper
4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices

1. Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four ½ -inch thick patties.
2. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally.
3. Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.

Per serving: 270 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat), 24 g carbohydrate; 3.6 g fiber

Adapted from The Healthy Beef Cookbook, Wiley, 2006

Burger Variations:

Salsa Burgers: Add 2 T Meijer salsa into burger mixture. Top burgers with salsa and guacamole.

Rueben Burgers: Serve burgers on Meijer rye bread and top burgers with sauerkraut, sauteed onion, reduced fat 2% milk Swiss cheese and Meijer Fat Free Thousand Island dressing.

Onion Burgers: Add ½ envelope Meijer dry onion-soup mix and 1 T chopped garlic to burger mixture in place of salt and pepper. Serve on toasted Meijer Bakery French Bread and top with sautéed onions and reduced fat 2% milk Monterey Jack cheese slices.

Pineapple Burgers: Add ½ c Meijer barbecue sauce to burger mixture and baste with Meijer teriyaki sauce while grilling. Top burgers with Meijer sliced pineapple.

Asian Burgers: Add in 2 T Meijer soy sauce and 1 t minced fresh gingerroot. Serve with shredded Napa cabbage, bell pepper strips, and bean sprouts.

Mushroom Burgers: Add 1 c chopped mushrooms, ½ c reduced fat 2% milk mozzarella cheese, ¼ c fresh chopped basil, and 1 t fresh thyme. Serve on Meijer Bakery Focaccia bread and sprinkle with reduced fat 2% milk cheddar cheese.

Creole Burgers: Add 2 t Cajun seasoning to the burger mixture. In a small bowl, blend
⅓ c chopped onion, ⅓ c chopped green pepper, and ⅓ c reduced fat 2% milk shredded Monterey Jack cheese. Spoon 1/4 cup of cheese mixture into the centers of patties.
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