Thursday, August 28, 2008

Low Calorie Garden Burgers

In many areas of the US, barbecuing season is almost over with Labor Day marking the end of the summer, and thoughts turning to fall.

These easy to make are ideal for outdoors, or broiling indoors, and can be made with turkey, veal or lean beef, and are a low cholesterol, low calorie alternative to some of the burgers you buy in the stores.

Preparation Time 12 minutes; Grilling Time 16 minutes; Low Cholesterol
Ingredients (makes 4 burgers)
  • 1 egg white
  • 1/4 cup fine dry breadcrumbs
  • 1/4 cup finely shredded carrot
  • 1/4 cup finely chopped onion
  • 1/4 cup finely chopped green pepper
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons grated Parmesan cheese
  • 1 pound ground turkey, veal, or lean beef
  • nonstick spray coating
  • 1 medium tomato, sliced
Method (for Grilling)
  1. In a large bowl combine egg white and bread crumbs. (If using veal or beef, stir in 2 tablespoons water). Stir in carrot, onion, green pepper, salt and pepper. Add Parmesan cheese and ground meat; mix well. Shape meat mixture into four 3/4-inch patties.
  2. Spray a cold grill rack with non-stick spray coating. Then, place rack on grill.
  3. Grill burgers on an uncovered grill directly over medium coals for 7 minutes. Turn and grill 8 to 11 minutes more or until no pink remains. Place 1 tomato slice on top of each burger and grill 1 minute more.
Broiling Directions: Place burgers on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 7 minutes. Turn and broil 8 to 11 minutes more or until no pink remains. Place 1 tomato slice on top of each burger and broil for a further minute.

Nutrition Information per serving:
290 calories, 23 g protein, 8 g carbohydrate, 18 g fat, 79 mg cholesterol, 441 mg sodium, 351 mg potassium.

Recipe and nutritional information can be found in the New Dieter's Cook Book by Better Homes and Gardens.

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