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Quarter-Pound Lean Ground Beef Burgers Categories: main dish, low fat, beef 1 1/2 pounds lean ground beef; see * Note === OPTIONAL FLAVOR ADDITIVES === 1 cup finely-diced onion; and/or 4 tablespoons chopped garlic; and/or 2 teaspoons lemon pepper; and/or 8 tablespoons red wine; and/or 1 teaspoon chili powder; and/or 4 tablespoons chopped fresh basil * Note: Six ounces raw weight yields 4 ounces ready to eat. If desired, mix the ground meat with any of the optional additives. These ingredients do not change nutrient values but do add taste. Form the meat into four equal-size burgers. Broil or grill about 4 inches from heat source. "Baste" frequently with water to keep moist (a spray bottle works very well for this). This recipe yields 4 burgers. Nutritional Analysis Per Serving: Calories 270; Fat (grams) 19; Percent calories from fat 63; Percent polyunsaturated 7; Percent saturated 26; Percent monounsaturated 30; Cholesterol (milligrams) 90; Sodium (milligrams) 75; Protein (grams) 25; Carbohydrate (grams) 0; Fiber (grams) 0. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-05-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 489 Calories (kcal); 35g Total Fat; (69% calories from fat); 31g Protein; 4g Carbohydrate; 128mg Cholesterol; 314mg Sodium Food Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count 1 burger as: 3 meat and 2 starch servings. Weight Watcher points calculated at 7 Nutr. Assoc. : 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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