Low Calorie Burgers with Mustard Sauce

With more and more people choosing to eat at home, finding something to please the family that is quick, and healthy, is not always easy. This recipe is a low-calorie burger that is spiced up with the addition of a mustard sauce. The burger and sauce are approximately 170 calories, and if you add a hamburger bun, check the packaging, but this usually adds about another 120 calories. You can use ground beef or lamb, and both are equally good.

Ingredients (makes 6 servings)

• 1 beaten egg
• 1/3 cup soft bread crumbs (about 1/2 slice)
• 3 tablespoons skim milk
• 1/4 cup finely chopped onion
• 1/4 cup snipped fresh parsley
• 1/4 teaspoon salt
• 1 pound lean ground beef or lamb
• 2 tablespoons plain low-fat yogurt
• 2 tablespoons reduced-calorie mayonnaise or salad dressing
• 2 teaspoons Dijon-style mustard
• 1/4 teaspoon dried dill weed
• 1/4 cup chopped seeded cucumber

Method

1. In a large mixing bowl stir together egg, bread crumbs, milk, onion, parsley, and salt. Add meat and mix well. Shape into six 1/2-inch thick patties.
2. Place meat patties on the unheated rack of a broiler pan. Broil 3 inches from the heat for 5 minutes. Turn and broil 5 to 7 minutes more or until meat is no longer pink.
3. Meanwhile, for sauce, in a small bowl stir together yogurt, mayonnaise, mustard, and dill weed. Stir in cucumber. Spoon sauce over burgers.
   

Nutrition information per serving: 170 calories, 17 g protein, 3 g carbohydrate, 9 g fat, 101 mg cholesterol, 237 mg sodium, 253 mg potassium.

This recipe can be found with many other great ideas for saving calories without going crazy, in the Better Homes and Gardens New Dieter's Cookbook.

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 burgers are ideal for grilling 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.

Herb Steak Rub

This weekend was when the grilling season really got underway, and like most people we fired up the grill and tried to remember our grill skills from last year. We decided to make our own steak rub, rather than open a jar of store bought rub, and whatever you decide to put in the steak rub, it is really a simple task. The main tool, of course, is a mortar and pestle and then it's just a case of putting everything in, and mixing.

A mortar and pestle is useful for creaming garlic or herbs and grinding spice and mastic (gum arabic). Always sprinkle a little salt over herbs and garlic before crushing and pound gently and rub against the mortar base. The recipe below for a herb steak rub can be used with any cut of steak or burgers.

Ingredients for Steak Rub

1 tablespoon paprika
1 tablespoon garlic powder
2 tablespoons chopped fresh thyme or 1 tablespoon dried
2 teaspoons salt
1 teaspoon freshly ground black pepper


Method

1. Mix together the paprika, garlic powder, thyme, salt and pepper in the mortar and pestle.
2. If using on steak, slash the edges of the steaks in 2 or 3 places to prevent curling.
   
3. Rub the mixture all over the steaks or hamburgers and let stand at room temperature for at least 15 minutes or up to 1 hour, or cover and refrigerate overnight.
4. Bring to room temperature, if necessary, before grilling.
   

Porcelain mortars and pestles are now available at the Gourmet Fusion store.