Broiled Dijon Burgers

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NUTRITION per serving: 393 Calories; 5g Fat; 16g Protein; 34g Carbohydrate; 3g Dietary Fiber; 21mg Cholesterol; 493mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Fat. Points: 6

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  • 6

Ingredients

  • Water-oil mixture
  • 2 egg whites
  • 2 tablespoons low fat milk
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup soft bread crumbs (2 bread slices)
  • 1/4 cup chopped onion
  • 1 pound 95% lean ground beef
  • 6 whole wheat burger buns

Preparation

Step 1

Preheat oven broiler and coat broiler pan rack with water/oil mixture. In a medium bowl, combine egg whites, milk, mustard, salt and pepper; stir in bread crumbs and onion. Stir in beef, blend well then shape mixture into 6 patties, about 1/2-inch thick. Place patties on rack in broiler pan. Broil about 5 inches from heat for about 10 minutes for medium, turning once. Serve burgers on buns.

SERVING SUGGESTION: Serve corn on the cob on the side; add a bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar).
GLUTEN FREE: Make sure mustard and bread crumbs are gluten free (or make your own using gluten free bread). Instead of the buns, wrap the burger in some big Romaine lettuce leaves and enjoy!

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