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Lean Beef Burger

Contributed by: News Canada

Ditch the guilt and love your burger (NC) - Canadians love their hamburgers but often feel guilty about eating the icon for fast food.

Good news: the lean beef burger is a healthy choice (with baked, not fried fries)! Lean beef burgers have 14 essential nutrients. They are an excellent source of protein, zinc, vitamin B12, and are a good source of iron. Lean beef burgers have the same maximum fat content as lean ground chicken and turkey while delivering 25% more zinc - and grilling your burger can reduce the amount of fat by one-third. Substitute salt and other burger seasonings for Worcestershire Sauce. It is a great complementary flavour booster and is a much lower sodium option.

Lean Beef Burger
Health Check Approved

Ingredients:

  • 1 lb (500 g) extra lean or lean ground beef
  • 1 egg, lightly beaten
  • 1/4 cup (50 mL) EACH finely chopped onion and mushrooms
  • 1/2 cup (125 mL) dry bread crumbs
  • 1/4 cup (50 mL) EACH Lea & Perrins Worcestershire Sauce and milk
  • 1 clove garlic, minced
  • Pepper, to taste

Directions:

Lightly combine all ingredients.

Gently form into six 3/4-inch (2 cm) thick patties.

Cook patties over medium heat on lightly greased grill for 6 to 7 minutes per side until a digital instant-read thermometer inserted sideways into centre of each patty reads at least 160 F (71 C).

Source: Beef Information Centre

Serving Size: Makes 6 Burgers


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