Smothered Cheeseburger
Ingredients:
1 pound 96% lean ground beef
2 Tbsp finely minced white or red onion, plus 1 cup, thinly sliced, divided
3 Tbsp Italian parsley, finely chopped
1 tsp chile powder
1/2 tsp sea salt
Fresh ground pepper to taste
2 tsp olive oil, divided
1 cup pre-sliced button mushrooms
1 small red bell pepper, cut into strips(about one cup)
4 thin slices of reduced-fat Mozzarella cheese
4 whole-wheat, whole-grain Sandwhich Thins(or other 100-150 calorie bun/pita/wrap)
4 romaine lettuce leaves, thick stems removed
4 tomato slices
optional: avocado, olive oil or canola based mayo, mustard
Instructions:
One: Place beef, minced onion, parsley, chile powder, salt and black pepper in a large bowl. Hand mix until just combined. Gently form beef mixture into four equal patties, about one-half to three-quarters-of-an-inch thick. Place on a plate, cover, and refrigerate until ready to cook.
Two: Add one teaspoon oil to a medium nonstick skillet and set over medium heat. When oil is hot, add mushrooms and cook until golden brown and soft ,stirring frequently, about eight minutes. Transfer to a small bowl. Add remaining oil to skillet and return to medium heat. Add red pepper and cook for four minutes, stirring occasionally. Add sliced onion and continue cooking for six more minutes or until vegetables are tender and lightly browned. Add to bowl with mushrooms. Season vegetables with salt and black pepper . Cover with foil.
Three: When the vegetables are ready, heat grill.
Four: Place patties on the grill and cook on low-medium heat. Cook four to five minutes per side, or until cooked through. Internal temperature should register 160 degrees F. Immediately place one slice of cheese on each hot burger. To serve, layer each bun with one lettuce leaf, one slice of tomato, one cheeseburger patty, and one-third of a cup of vegetable mixture.
Choose sides: black or pinto beans, a side salad, fresh fruit, 1/2 of a baked red potato, green beans(or other category one veggies).
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