- 1 1/2 pounds 95% lean ground beef
- Nonstick cooking spray
- 1 teaspoon salt-free, herb-and-spice steak seasoning such as Mrs. Dash
- 6 slices reduced-fat sharp Cheddar cheese
- 2 tomatoes, sliced
- 1 onion, sliced
- 6 lettuce leaves
- 2 tablespoons mustard
- 3 tablespoons ketchup
- 6 100% whole wheat buns
Heat grill to medium. Shape ground beef into 6 equal patties. Spray both sides of burgers with nonstick cooking spray, then sprinkle with herb-and-spice seasoning. Place burgers on the grill and cook on one side for about 5 minutes. Flip the burgers and cook for 2–5 minutes on the other side. Place the cheese slices on top of the burgers and cook for another 2–4 minutes, or until the meat juices are no longer pink. For the last 2–4 minutes of cooking, place the buns on the grill to warm. Place the burgers on the buns and top with tomato, onion, lettuce, mustard, and ketchup.
Yield: 6 servings.
Serving size: ¼ pound burger with bun and vegetables.
Nutrition Facts Per Serving:
Calories: 380 calories, Carbohydrates: 28 g, Protein: 36 g, Fat: 14 g, Saturated Fat: 7 g, Cholesterol: 90 mg, Sodium: 670 mg, Fiber: 4 g
Exchanges per serving: 4 lean meat, 1/2 fat, 1 1/2 starch, 1 vegetable. Carbohydrate choices: 1 1/2.
This column is written by Sandy Bjerkness, R.D., L.D., a research dietitian and freelance writer from Rochester, Minnesota.