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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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Lean Mean Cheeseburger
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Ingredients: |
| 1 |
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pound ground beef (95% lean) |
| 2 |
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tablespoons quick-cooking oats |
| 1/2 |
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teaspoon steak seasoning blend |
| 4 |
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seeded or whole wheat hamburger buns, split |
| 4 |
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slices lowfat cheese, such as Cheddar or American |
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Toppings: |
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Lettuce leaves, tomato slices (optional) |
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Instructions: |
| 1. |
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Place oats in foodsafe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency. |
| 2. |
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Combine ground beef, oats, and steak seasoning blend in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties. |
| 3. |
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Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness, until no longer pink in center and juices show no pink color, turning occasionally. |
| 4. |
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Line bottom of each bun with lettuce and tomato, if desired; top with burger and cheese slice. Close sandwiches. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 318 calories; 10 g fat (4 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 519 mg sodium; 24 g carbohydrate; 3.5 g fiber; 33 g protein; 6.7 mg niacin; 0.5 mg vitamin B6; 2.2 mcg vitamin B12; 3.7 mg iron; 44.7 mcg selenium; 6.9 mg zinc. |
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