Diabetic Cooking

Hamburgers with Zucchini and Red Onion

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Ingredients

  • 3/4 pound 93% extra-lean ground beef
  • 1/3 cup shredded zucchini*
  • 2 tablespoons minced red onion
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon kosher salt (optional)
  • 1/8 teaspoon black pepper

Directions

Combine beef, zucchini, onion, thyme, salt, if desired, and pepper in large bowl. Shape into 4 (3-inch) patties.

Lightly coat large skillet with nonstick cooking spray; heat over medium heat. Add patties and cook, turning occasionally, 8 minutes or until done.

*Note: Wash the zucchini well before using a grater to shred it.

Spaghetti Bolognese: Save 2 hamburgers and cut into small chunks. Coat large skillet with nonstick cooking spray; heat over medium heat. Add burgers, 1 cup diced carrots and 1/3 cup diced celery; cook, mixing occasionally, 6 to 7 minutes or until vegetables are softened. Add 1 can (14 1/2 ounces) no-salt-added diced tomatoes (undrained), 1/2 cup reduced-fat (2%) milk, 1 tablespoon tomato paste, 1/4 teaspoon kosher salt, if desired, 1/8 teaspoon ground nutmeg and 1/8 teaspoon black pepper. Stir and bring to a boil; reduce heat and simmer, stirring occasionally, 6 to 8 minutes or until lightly thickened. Serve over 2 cups hot cooked whole grain spaghetti. Makes 4 servings (1/2 cup pasta and 3/4 cup sauce per serving)

Yield: 4 servings.

Nutrition Facts Per Serving:
Calories: 112 calories, Carbohydrates: 14 g, Protein: 18 g, Fat: 3.5 g, Saturated Fat: 1.5 g, Cholesterol: 45 mg, Sodium: 56 mg


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