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Wednesday, July 22, 2009

Better Burger

With the 24th of July Holiday just around the corner you may be in need a good recipe that will be in line with your healthy lifestyle goals. Try this burger and fries for a lower fat, lower calorie option that still provides a great taste.

Perfect Summer Burgers (makes 6)
1 slightly beaten egg white
2 tablespoons water
1/4 cup bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan
1 pound lean ground beef (look for "ground round" or "ground sirloin")
6 whole-grain buns
-Lettuce, tomato slices, and red onion slices.

1. Combine egg white, water, bread crumbs, carrot, onion, bell pepper, salt & pepper in a large bowl.
2. Add Parmesan and beef; mix. Shape into six 1/2-inch-thick patties.
3. Grill burgers on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more, or until no pink remains.
4. Serve burgers on buns with veggies.

Nutrition facts per serving: 232 calories, 18g protein, 19g carb, 9g fat (3g sat fat), 3g fiber


Sweet-Potato Fries
1. Cut 2 scrubbed medium sweet potatoes into quarters; cut each quarter lengthwise into 4 wedges. Arrange on a baking pan misted with non stick cooking spray.
2. Combine 1/2 teaspoon each salt, ground cumin, chile powder and paprika and 1/4 teaspoon pepper; sprinkle over potatoes.
3. Bake for 20 minutes at 425 degrees, or until potatoes are brown and tender, turning once. Makes 4 servings.

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