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.
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
