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Mexican burgers

This low-fat recipe offers a flavorful alternative to the high-fat American version.

Nutrition information
Serving: 1 burger (97 grams)
Servings per recipe: 8
Calories: 120 (30 from fat)
Cholesterol: 35 milligrams
Fat: 3 grams (1 saturated fat, 0 trans fats)
Protein: 14 grams
Sodium: 66 milligrams 
Total carbohydrate: 9 grams (2 fiber, 1 sugars)


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Mexican burgers

This low-fat recipe offers a flavorful alternative to the high-fat American version.

Ingredients

1/2 cup chopped onion
2 tablespoons chili powder
1/2 cup bulgur (or 1 cup cooked brown rice*)
1/2 cup water
1 teaspoon lime juice
1 egg white
1 pound extra lean ground beef

Directions

  1. Dry sauté (no oil or fats) onion and chili powder for 1 minute over medium heat.
  2. Add bulgur (or cooked brown rice*)
  3. Cook 1 minute more.
  4. Add water and stir together.
  5. Remove from heat.
  6. Mix with remaining ingredients and form into 8 patties.
  7. Grill or barbecue about 8 minutes per side, or until done.
  8. * Top with low-fat yogurt or sour cream, salsa, shredded lettuce, sliced tomatoes or cucumbers, chopped green or red pepper, and chopped green onion.

* Option not included in nutrition facts.












 

Source: Heart Health eMagazine, June/July 2000; Jane Brody's Good Food Book, New York: Bantam Doubleday Dell, 1997

First published: 06/06/2000
Last updated: 04/21/2011

Reviewed by: Allina Health's Patient Education Department