Beef Burgers with Corn Salsa
Beef Burgers with Corn Salsa
YIELD Makes 4 servings
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Corn, an excellent source of complex carbohydrates, provides vitamins, minerals, protein and fiber, in addition to energy.
INGREDIENTS
| 1/2 | cup frozen corn |
| 1/2 | cup peeled, seeded and chopped tomato |
| 1 | can (4 ounces) diced green chiles, divided |
| 1 | tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro leaves |
| 1 | tablespoon vinegar |
| 1 | teaspoon olive oil |
| 1/4 | cup fine dry bread crumbs |
| 3 | tablespoons fat-free (skim) milk |
| 1/4 | teaspoon garlic powder |
| 12 | ounces 95% lean ground beef |
PREPARATION:
- Prepare corn according to package directions, omitting salt; drain. Combine corn, tomato, 2 tablespoons green chiles, cilantro, vinegar and oil in small bowl. Cover and refrigerate.
- Preheat broiler. Combine bread crumbs, remaining green chiles, milk and garlic powder in medium bowl. Add beef; blend well to combine. Shape mixture into four 3/4-inch-thick patties. Place on broiler pan. Broil 4 inches from heat 6 minutes. Turn and broil 6 to 8 minutes or until beef is no longer pink in center. Spoon salsa over patties.
This recipe appears in: Mexican
NUTRITIONAL INFORMATION:
| Serving Size: | 1 burger with 1 tablespoon plus 2 teaspoons salsa |
| Sodium | 101 mg |
| Protein | 19 g |
| Fiber | 2 g |
| Carbohydrate | 13 g |
| Cholesterol | 33 mg |
| Saturated Fat | 2 g |
| Total Fat | 6 g |
| Calories from Fat | 30 % |
| Calories | 180 |
DIETARY EXCHANGE:
| Meat | 2-1/2 |
| Vegetable | 1 |
| Starch | 1/2 |
| Fat | 1 |
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