beef and grain burgers
Ingredients
- 1 pound Ground Beef (93% lean or leaner)
- 1 cup cooked quinoa
- 1 egg white
- 1 tablespoon Montreal steak seasoning
- 4 whole wheat hamburger buns
- sliced tomatoes and lettuce
Directions
Combine ground beef, quinoa, egg and Montreal steak seasoning in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties.
Place patties in center of grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Place burgers on bottom halves of buns; top with tomato slices and lettuce. Close sandwiches.
Test Kitchen Tips
Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
These burgers may be served on bed of fresh mixed greens drizzled with vinaigrette.
NUTRITION INFORMATION
Nutrition information per serving: 217 calories; 9 g fat (3 g saturated fat; 3 g monounsaturated fat); 75 mg cholesterol; 583 mg sodium; 10 g carbohydrate; 1.3 g fiber; 25 g protein; 5.2 mg niacin; 0.4 mg vitamin B6; 2.1 mcg vitamin B12; 3.1 mg iron; 21.2 mcg selenium; 6.0 mg zinc; 82.9 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron and choline.