TLC Cooking "Beef Burgers with Corn Salsa"

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:

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