Recipes

Burgers

1. Super Foods for Your Bones Slideshow Pictures
2. Bad Foods That Are Good for Weight Loss Slideshow
3. Superfoods Quiz: Test Your Food IQ

Lean, Mean Bronco Burger

Ingredients:

• 4 tablespoons canned chopped Ortega peppers
• 1 1/2 pounds ground sirloin (usually around 6% to 10% fat)
• 1/2 teaspoon ground black pepper
• 4 tablespoons barbecue sauce (your choice of brand)
• 2 tablespoons minced onion
• 2 teaspoons Worcestershire sauce
• 1/2 teaspoon garlic powder
• 4 whole wheat or whole grain hamburger buns
• 4 slices pepper Jack cheese (any cheese can be substituted)

Preparation:

1. Preheat grill (indoor or outdoor) for high heat. Add Ortega peppers, ground sirloin, black pepper, BBQ sauce, onion, Worcestershire sauce, and garlic powder to a large bowl. Use your hands or a dinner fork to mix it all together well.
2. Divide beef mixture into 4 balls, then flatten into patties (about 3/4-inch thick).
3. Grill or pan-fry burgers for about 4-5 minutes per side or until done to your liking. If pan-frying, use a nonstick frying pan or skillet and coat both sides of the burger lightly with canola cooking spray.
4. Remove burgers from the grill or frying pan to serving plate and top immediately with desired cheese. Place buns on grill or in toaster oven to toast, if desired.
5. Assemble burger by adding the cheese topped burgers to the toasted buns.

Yield:
4 servings

Nutritional Information:
Per serving: (using reduced-fat cheese and without adding salt): 440 calories, 40 g protein, 27 g carbohydrate, 19 g fat, 9 g saturated fat, 67 mg cholesterol, 3 g fiber, 637 mg sodium. Calories from fat, 39%.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

© 2007 WebMD Inc.