Basic Lean Burgers with Mango-Pineapple Salsa

By AFM Staff – July 1, 2013
Photo by Brian Fitzsimmons

When you’re entertaining on the Fourth of July, a good burger is a crowd-pleaser, and you can give this family-friendly food an adult flavoring with some savory toppings.

Nutrition

Calories 272
Protein 27 g
Carbohydrate 24 g
Fat 8 g
Fiber 3.6 g
Sodium 439 mg

What You Need

1 pound ground beef (95 percent lean)
¼ cup soft bread crumbs
1 egg white
¼  teaspoon salt
1/8 teaspoon pepper
4 whole wheat hamburger buns
Toppings Lettuce leaves, tomato slices (optional)

How to Make it

1. Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four ½-inch-thick patties.
2. Place patties on grid over medium, ash-covered coals. Grill uncovered, 11 to 13 minutes to medium (160 degrees Fahrenheit) doneness, until no longer pink in center and juices show no pink color, turning occasionally.
3.Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.

Makes approximately 4 servings
Serving size: 4 ounces (one burger)

Registered and licensed dietitians Alexa Sparkman and Anne Wilfong can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com. This recipe is brought to you by Whole Foods Market.
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Tasty Burger Toppings
Mango-Pineapple Salsa for Burgers

Whether you’re dressing up the Basic Lean Beef Burgers or a veggie burger, this delicious topping will add some zing to your patty.

Nutrition

Calories 24
Protein 1 g
Carbohydrate 6 g
Fat 0 g
Fiber 1.3 g
Sodium 147 mg

What You Need

2 medium mangoes, finely diced (about 2 cups)
¼ cup canned crushed pineapples, drained
¼ cup finely chopped red bell pepper
2 tablespoons finely chopped fresh cilantro
2 tablespoons fresh lime juice
¼ teaspoon salt

How to Make it

1. Combine Mango-Pineapple Salsa ingredients in small bowl; cover and refrigerate until ready to use.
2. Serve as a topping for Basic Lean Beef Burgers.

Makes approximately 4 servings
Serving size: ¼ cup

Spinach and Portobello Topping for Burgers

What You Need

2 teaspoons olive oil
1 teaspoon minced garlic
3 cups packed fresh spinach, stemmed, coarsely chopped
2 cups chopped Portobello mushrooms
1 teaspoon freshly grated lemon peel
¼ teaspoon crushed red pepper
½ crumbled feta cheese
1/8 teaspoon salt

How to Make It

1. Heat oil in large nonstick skillet over medium-high heat until hot. Add garlic; cook and stir 30 seconds to 1 minute. Add spinach; toss to coat. Add mustrooms, lemon peel, and red pepper; cook and stir 2 minutes or until spinach wilts and mustrooms are tender. Remove from heat. Add cheese and salt; mix well.
2. Serve as a topping for Basic Lean Beef Burgers.

Make approximately 4 servings
Serving size approximately ¼ cup

Nutrition

Calories: 84
Protein: 4 g
Carbohydrates: 3 g
Fat: 6 g
Fiber: 1 g
Sodium: 301 mg

Did You Know?

This recipe is a good source of vitamin B6.

Creamy Cucumber-Yogurt Sauce for Burgers

What You Need

½ cup finely chopped, seeded cucumber
½ cup plain nonfat yogurt
1 teaspoon minced garlic
1 teaspoon finely chopped fresh mint
1 teaspoon finely chopped fresh parsley
¼ teaspoon salt
¼ teaspoon pepper

How to Make It

1. Combine Creamy Cucumber-Yogurt Sauce ingredients in small bowl; cover and refrigerate until ready to use.
2. Serve as a topping for Basic Lean Beef Burgers.

Cook’s Tip: Serve with burgers in whole wheat pita bread halves with sliced cucumbers and tomatoes, shredded lettuce, and chopped red onion, if desired.

Make approximately 4 servings
Serving size approximately ¼ cup

Nutrition

Calories: 16
Protein: 1 g
Carbohydrates: 3 g
Fat: 0 g
Fiber: 0.0 g
Sodium: 163 mg

Did You Know?

This recipe is a good source of vitamin B6.


This recipe is brought to you by Whole Foods Market and the Texas Beef Council.

 
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