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Serve on traditional
hamburger buns, thick slices of whole-grain or Italian
bread, toasted English muffins, pita bread, or round sesame
rolls.
Makes 4
burgers.
Work Time: 5 minutes
Total Time: about 20 minutes
BASIC BURGERS:
Shape 1 1/4 pounds ground beef chuck into 4 patties,
each 3/4 inch thick. Place patties on grill over medium
heat; cook 10 to 12 minutes for medium or until of desired
doneness, turning once.
Each burger: About 275
calories, 25 g protein, 0 g carbohydrate, 19 g total fat (7
g saturated), 87 mg cholesterol, 75 mg sodium.
Variations on Basic
Burgers:
Greek: Before shaping
into patties, mix the following into ground beef: 1/4 cup
chopped fresh parsley, 1 teaspoon dried mint leaves, 1
teaspoon salt, and 1/4 teaspoon ground black pepper.
Grill as above.
Each burger: About 275
calories, 25 g protein, 0 g carbohydrate, 19 g total fat (7
g saturated), 87 mg cholesterol, 615 mg sodium.
Roquefort: Before
shaping into patties, mix the following into ground beef: 1
tablespoon Worcestershire and 1/2 teaspoon coarsely
ground black pepper. Shape mixture into 4 balls. Make
indentation in center of each ball; place one-fourth of 2
ounces crumbled Roquefort or blue cheese into each
indentation. Shape mixture around cheese; flatten each into
3/4-inch-thick patty. Grill as above.
Each burger: About 330
calories, 28 g protein, 1 g carbohydrate, 23 g total fat (10
g saturated), 100 mg cholesterol, 370 mg sodium.
Teriyaki: Before
shaping into patties, mix the following into ground beef: 1/4
cup chopped green onions, 2 tablespoons soy sauce, 1
tablespoon brown sugar, and 1/4 teaspoon ground red
pepper (cayenne). Grill as above but during last 2
minutes of grilling, brush burgers with a mixture of 2
tablespoons apple jelly, 2 teaspoons minced, peeled
gingerroot, and 1 teaspoon soy sauce to glaze
both sides.
Each burger: About 320
calories, 26 g protein, 12 g carbohydrate, 19 g total fat (7
g saturated), 87 mg cholesterol, 680 mg sodium.
Tex-Mex (pictured
above with seeded roll, salsa, and avocado): Before shaping
into patties, mix the following into ground beef: 2
tablespoons finely chopped onion, 2 tablespoons bottled
salsa or our Tomato
Salsa 1 teaspoon salt, and 1 teaspoon
chili powder. Grill as above.
Each burger: About 280
calories, 25 g protein, 1 g carbohydrate, 19 g total fat (7
g saturated), 87 mg cholesterol, 650 mg sodium.
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