2002 Grilled Beef Burgers

By boandozzy

One serving (1 burger) equals 351 calories, 13 g fat (5 g saturated fat), 40 mg cholesterol, 530 mg sodium, 30 g carbohydrate, 2 g fiber, 29 g protein.

Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Originally published as Grilled Beef Burgers in Light & Tasty August/September 2001, p37

Ingredients

• 2 egg whites
• 2/3 cup fat-free evaporated milk
• 1 cup (4 ounces) shredded reduced-fat cheddar cheese
• 1/2 cup dry bread crumbs
• 1/4 cup chopped onion
• 1 teaspoon prepared mustard
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1-1/2 pounds lean ground beef (90% lean)
• 8 multigrain hamburger buns, split
• 8 lettuce leaves
• 8 tomato slices

Preparation

Step 1

In a large bowl, combine the first eight ingredients. Crumble beef over mixture and mix well. Shape into eight patties.

Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill burgers, uncovered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 160° and juices run clear. Serve on buns with lettuce and tomato. Yield: 8 servings.