Best beef burgers
Adding quinoa or couscous to the meat kicks up the protein and keeps them moist - you can also shape the mixture into a meatloaf and bake it.
Serves: 8
Recipe1 pound 453 g ground lean beef2 cups 370 g cooked quinoa or couscous 1/2 cup 80 g minced yellow onion1/2 cup 44 g shredded low-fat cheddar 2 teaspoons minced garlic2 teaspoons Worcestershire sauce2 teaspoons chilli powder1 teaspoon dry mustard1 teaspoon smoked saltLettuce, tomato and onion to garnish
Method1. In a large mixing bowl, combine all ingredients well - there will about two pounds .9 kg of mixture, or 4 cups
Place mixture into refrigerator for at least one hour or overnight, divide mixture into 8 (4-ounce 113 g) patties using about 1/2 cup meat mixture per burger
Heat a teaspoon of olive oil in a nonstick sauté pan over medium-high heat and add the burgers, cover, and cook about 2 minutes
Remove the cover, turn the burgers, reduce the heat to medium-low, cover the pan, and cook until the burgers are browned and cooked through, about 2 minutes longer
Nutritional information:Calories 200, fat 6 g, sat fat 2 g, cholesterol 35 mg, sodium 400 mg, carbohydrate 19 g, fiber 2 g, sugar 3 g, protein 16 g
Follow Jessie Pavelka's workout plan