Beef Burgers with Corn Salsa
Corn, an excellent source of complex carbohydrates, provides vitamins, minerals, protein and fiber, in addition to energy.
Makes 4 servings
|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||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|
- 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.
|Serving Size:||1 burger with 1 tablespoon plus 2 teaspoons salsa|
|Saturated Fat||2 g|
|Total Fat||6 g|
|Calories from Fat||30 %|
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