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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Beef Burgers with Corn Salsa
Yield: Makes 4 servings
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:
1.
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.
2.
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.
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 |
This recipe appears in:
Mexican
