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| | | |  | | | Cook’s Tip: To make soft bread crumbs, place torn bread in food processor or blender container. Cover; process, pulsing on and off, to form fine crumbs. One and one-half slices makes about 1 cup crumbs.
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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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East Meets West Burgers
30 to 40 minutes
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Ingredients: |
| 1 |
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pound ground beef (95% lean) |
| 1/4 |
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cup soft whole wheat bread crumbs |
| 1 |
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large egg white |
| 1/4 |
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teaspoon salt |
| 1/8 |
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teaspoon black pepper |
| 4 |
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whole wheat hamburger buns, split |
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Sesame-Soy Mayonnaise: |
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| 1/4 |
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cup light mayonnaise |
| 1 |
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tablespoon thinly sliced green onion, green part only |
| 1/2 |
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teaspoon soy sauce |
| 1/4 |
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teaspoon dark sesame oil |
| 1/8 |
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teaspoon ground red pepper |
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Slaw Topping: |
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| 1/2 |
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cup romaine lettuce, thinly sliced |
| 1/4 |
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cup shredded red cabbage |
| 1/4 |
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cup shredded carrot |
| 1 |
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teaspoo n rice vinegar |
| 1 |
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teaspoon vegetable oil |
| 1/4 |
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teaspoon black pepper |
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Instructions: |
| 1. |
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Combine Sesame-Soy Mayonnaise ingredients in small bowl; refrigerate until ready to use. |
| 2. |
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Combine Slaw Topping ingredients in small bowl, set aside. |
| 3. |
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Combine ground beef, bread crumbs, egg white, salt and 1/8 teaspoon black pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties. |
| 4. |
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Place patties on grid over medium ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160º) doneness, until no longer pink in center and juices show no pink color, turning occasionally. About 2 minutes before burgers are done, place buns, cut sides down, on grid. Grill until lightly toasted. |
| 5. |
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Spread equal amount of mayonnaise on bottom of each bun, top with burger. Evenly divide Slaw Topping over burgers. Close sandwiches. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 348 calories; 15 g fat (4 g saturated fat; 3 g monounsaturated fat); 70 mg cholesterol; 621 mg sodium; 26 g carbohydrate; 3.9 g fiber; 28 g protein; 6.9 mg niacin; 0.5 mg vitamin B6; 2.1 mcg vitamin B12; 3.8 mg iron; 41.9 mcg selenium; 6.4 mg zinc. |
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