Hamburger Light

A super easy recipe for grilling lean, juicy burgers!

By: Jodie Shield, RDN

It’s burger season! In my last post, I offered tips about how to build a healthy hamburger. Here’s a basic recipe I use to make “lean” hamburgers that are moist and juicy. To replace fat, which adds flavor and keeps the patties tender, I add finely diced sweet onions and a splash of Worcestershire sauce. Also, chilling the patties will prevent them from crumbling while cooking. Be sure to brush the grill with olive oil for easy flipping. Stay tuned for my Mediterranean Burger and Southwestern Turkey Burger – all tasty and healthier, too!

 Basic Hamburger Recipe

4 servings

 Preparation Time = 30 minutes

Cooking Time = 12 minutes

Ingredients:

• 1¼ pounds ground sirloin (90-95% lean)
• ½ cup chopped sweet onion
• 2 tablespoons Worcestershire sauce
• 4 multigrain buns, toasted

Directions:

1. Preheat grill to medium-high heat.
2.  Place ground sirloin, chopped onion, and Worcestershire sauce in large bowl and mix until well combined.
3.  Form ground beef into patties, about 5-ounces each. Chill in refrigerator for about 20 minutes.
4.  Place patties on grill and cook for 6 minutes on each side or until they reach internal temperature of 160°F. Serve on toasted bun with your favorite burger fixings.

Nutrition Information per (1 patty and bun) Serving: 304 calories, 31 grams protein, 25.5 grams carbohydrate, 9 grams fat, 3 grams saturated fat, 78 milligrams cholesterol, 3.5 grams fiber, 374 milligrams sodium

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