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Beef Burgers with Corn Salsa

Beef Burgers with Corn Salsa

Beef Burgers with Corn Salsa

Corn, an excellent source of complex carbohydrates, provides vitamins, minerals, protein and fiber, in addition to energy.

Yield

Makes 4 servings

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
Calories 180
Calories from Fat 30 %
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 33 mg
Carbohydrate 13 g
Fiber 2 g
Protein 19 g
Sodium 101 mg

Dietary Exchange

Starch 1/2
Vegetable 1
Meat 2-1/2
Fat 1

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