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Diabetes Forecast

The Healthy Living Magazine

Basic Burger

Per Serving

Basic Burger

Makes: 6 servings
Serving Size: 1 patty, with tomato and lettuce
Calories 100
Fat 3.5 g
Saturated Fat 1.6 g
Trans Fat 0 g
Carbohydrate 1 g
Fiber 0 g
Sugars 1 g
Cholesterol 45 mg
Sodium 350 mg
Potassium 270 mg
Protein 15 g
Phosphorus 135 mg
Choices: Lean Protein 2
  • Makes: 6 servings
  • Serving Size: 1 patty, with tomato and lettuce
  • Preparation Time: 5 minutes
  • Cooking Time: 8 minutes

Ingredients

1 lb. lean (95% fat-free) ground chuck or sirloin, preferably coarse grind
1/4 cup cup finely minced onions, shallots, or scallions
1 tsp. coarse kosher salt
Nonstick cooking spray
4 slices fresh tomato
4 lettuce leaves
Mustard or low-sugar ketchup (optional)
4 whole-grain buns, toasted (optional)

Directions

  1. Combine the ground chuck with the onions and form into six patties, handling the meat as little as possible. Sprinkle each with the salt.
  2. Spray a large cast-iron skillet with nonstick cooking spray and heat over medium-high heat. Add the patties and cook for 4 minutes per side, or until desired doneness.
  3. Serve each patty with a slice of tomato and a leaf of lettuce. If desired, dress with mustard or ketchup and place on a whole-grain bun.

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