Beef Burgers

Beef Burgers Picture

Calories 598 (36% from fat)
Fat 24 gram
Trans Fat 0 gram
Cholesterol 169 mg.
Sodium 832 mg.
Carb. 43 gram
Fiber 8 gram
Sugar 17 gram
Sugar Alcohol 0 gram
Protein 64 gram

Ingredients

1 egg white

1/4 cup oatmeal

2 Tbsp. fat-free milk

2 Tbsp. low-sodium (lite) soy sauce

Pinch garlic powder

Pinch black pepper

1/4 cup finely chopped water chestnuts

3 Tbsp. duck sauce

16 oz. ground beef (93% Lean)

2 cups of broccoli

Low-sodium ketchup
(Traditional ketchup has 190 mg. of sodium per serving. Don't use traditional ketchup unless you want to go over your sodium allowance for the day!)

Nonstick cooking spray

This recipe is higher in fat. If you want to cut some fat out you can use leaner ground beef (95%) and use the George Foreman Grill which drains off grease (and fat).

Broccoli

1. Heat pot of water on stove until it boils.

2. Cut up broccoli into bite sized pieces.

3. Put broccoli in colander and steam for approximately 10 to 20 minutes.

Burgers

1. Pre-heat oven on broil.

2. Mix everything except the beef and broccoli in a large bowl.

3. Add beef and mix thoroughly. Make four patties of equal-size.

4. Spray non-fat cooking spray on broiling pan. Place burgers on pan and put in oven.

5. Broil burgers for approximately 4 to 5 minutes or until middle is no longer pink.

6. Serve!

Yield: 2 Servings