Better Burger with Green Olives (Ellie Krieger) |
|
 |
Prep Time: 15 Minutes Cook Time: 10 Minutes |
Ready In: 25 Minutes Servings: 4 |
|
Ingredients:
1 pound lean ground turkey or beef (at least 90 percent lean) |
1/2 cup coarsely chopped pitted green olives (2 ounces) |
2 tablespoons finely chopped fresh flat-leaf parsley |
1/2 teaspoon ground cumin |
1/4 teaspoon freshly ground pepper |
cooking spray |
Directions:
1. Combine the turkey or beef, olives, parsley, cumin, and pepper in a mixing bowl and mix until well incorporated. Shape into 4 burgers.
2. Spray a grill pan with cooking spray and preheat over a medium-high heat or prepare an outdoor grill. Cook for about 5 minutes on each side, until cooked through.
3. Serving suggestion: Serve on whole-wheat buns, garnished with slices of tomato and lettuce, with ketchup and mustard on the side.
4. Serving size 1 burger
5. (Turkey)
6. Per Serving:
7. Calories 145; Total Fat 4 g; (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0.5 g) ; Protein 28 g; Carb 1.5 g; Fiber 0 g; Cholesterol 45 mg; Sodium 305 mg
8. Excellent source of: Protein, Niacin, Vitamin B12, Vitamin K, Manganese, Selenium, Zinc
9. Good source of: Fiber, Iron
10. (Beef)
11. Per Serving:
12. Calories 155; Total Fat 7 g; (Sat Fat 1.5 g, Mono Fat 3.5 g, Poly Fat 1 g) ; Protein 22 g; Carb 1 g; Fiber 0 g; Cholesterol 60 mg; Sodium 305 mg
13. Excellent source of: Protein, Vitamin K, Manganese, Selenium
14. Good source of: Fiber, Iron
|
|