Burgers: Tips, Recipes fo a Lean, Luscious Burger (cont.)

America's favorite food gets an Asian spin.

Burgers:
1 pound extra-lean ground beef (also called 95/5 or 5%)
1/4 cup soft bread crumbs
1 egg white
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons soy sauce
4 whole wheat hamburger buns, split

Ginger-Lemon Mayonnaise:
1/4 cup light mayonnaise
1 1/2 tablespoons finely chopped fresh chives or green onion tops
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons soy sauce
1 teaspoon grated fresh ginger
1/4 teaspoon dark sesame oil
1/8 teaspoon ground red pepper (optional)

Toppings:
Shredded Napa cabbage or lettuce, bell pepper strips, bean sprouts

  • Combine Ginger-Lemon Mayonnaise ingredients in small bowl; refrigerate until ready to use.
  • Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
  • Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11-13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally and basting with 2 tablespoons soy sauce during last 5 minutes of grilling. About 2 minutes before burgers are done, place buns, cut sides down, on grid. Grill until lightly toasted.
  • Place burger on bottom of each bun; top with equal amount of mayonnaise and toppings, if desired. Close sandwiches.

Yield: 4 servings.

Per serving: 340 calories; 14 g fat (4 g saturated fat; 3 g monounsaturated fat); 70 mg cholesterol; 937 mg sodium; 26 g carbohydrate; 3.4 g fiber; 28 g protein; 6.8 mg niacin; 0.4 mg vitamin B-6; 2.1 mcg vitamin B-12; 3.6 mg iron; 41.9 mcg selenium; 6.4 mg zinc.

Published July 14, 2006.


Recipes from The Healthy Beef Cookbook, Wiley, 2006.

SOURCES: Richard Chamberlain, co-author, The Healthy Beef Cookbook; owner, Chamberlain's Steak and Chop House, Dallas, and envy The Steakhouse, Las Vegas. Mary Young, RD, nutrition director, National Cattlemen's Beef Association. Penny Kris-Etherton, PhD, RD, distinguished professor of nutrition, Pennsylvania State University. USDA website, "Beef...from Farm to Table."

©2006 WebMD Inc. All rights reserved.



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