Calories 392 (34% from fat)
Fat 15 gram
Saturated Fat 5.8 gram
Trans Fat 0 gram
Chol. 10 mg.
Sodium 677 mg.
Carb. 28 gram
Fiber 4.7 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 37 gram
olive oil spray
2 cups broccoli, chopped
1.5 Tbsp. red wine vinegar
1/2 tsp. extra-virgin olive oil
1.5 tsp. Splenda or stevia
1 pound 93% lean ground beef
1 tsp. smoked paprika
1 tsp. Worcestershire sauce
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
4 slices (19g each) reduced-fat Colby-Jack cheese
4 (57g) whole-wheat burger rolls4 half-inch thick (1 oz.) tomato slices
Topping a burger with broccoli is a little unconventional. But the red wine vinegar mix keeps it juicy while adding just the right amount of tangy and sweet flavors.
This is slightly higher in fat than our usual recipes, so we suggest combining it with something like baked sweet potato fries, available in most freezer sections of the supermarket.
1. Heat a non-stick pan over medium-high heat. Lightly coat with olive oil cooking spray. Add the broccoli and cook for approximately three minutes, stirring occasionally. Combine vinegar, olive oil and sweetener in a medium bowl. Add cooked broccoli and toss.
2. Combine the beef, paprika, Worcestershire, salt and pepper. Divide the beef into eight 1/4-pound patties.
3. Heat a non-stick pan over medium-high heat. Lightly coat with olive oil spray. Fry the patties for about 2-3 minutes on one side and another 1-2 minutes on the other side. Top patties with cheese, cover and cook for another minute until cheese melts.
4. Place one patty on the bottom half of each bun. Top with a tomato slice and broccoli mixture. Put the top half of the bun on and enjoy.
Yield: 4 Servings
The patties are freezer friendly.
To make these freezer friendly, simply follow the first three steps but DO NOT add the cheese. Freeze the patties with the broccoli.
When you re-heat them, heat the burgers and broccoli in a microwave for 2-2.5 minutes. Add the cheese the last 30 seconds and then continue on with step four.