Health

Grilled Burgers & 3-Bean Salad

burger-three-bean-salad Jim Bathie

Ingredients

  • 6 ounces lean ground sirloin or bison
  • 1 teaspoon olive oil
  • 1/2 cup green beans, fresh or frozen, thawed
  • 1/2 cup canned white beans, rinsed and drained
  • 1/2 cup canned kidney beans, rinsed and drained
  • 1/2 cup chopped carrot
  • 1/2 cup chopped green bell pepper
  • 2 tablespoons low-fat Italian vinaigrette
  • Romaine lettuce leaves
  • 2 (11/2-ounce) whole-grain hamburger buns

Preparation


1. Divide beef into 2 equal portions, shaping each into a 1/2-inch-thick patty. Rub olive oil on both sides of patties.

2. Heat a nonstick skillet or grill pan over medium heat. Place patties in pan; cook 6 minutes on each side, or until a meat thermometer inserted into middle of burger registers 160�.

3. Combine green beans, white beans, kidney beans, carrot, bell pepper, and vinaigrette in a bowl; toss gently.

4. Serve burgers and a few lettuce leaves on whole-grain buns with bean salad on the side.


  • Prep Time:
  • Cook Time:

  • If you're grilling out any time this summer, add this tasty entrée to your menu. With less than 400 calories, these burgers are a healthy and savory option for the whole family.
  • Yield: Makes: 2 servings

Nutritional Information

Calories per serving: 390
Fat per serving: 11g
Saturated fat per serving: 2.5g
Monounsaturated fat per serving: 3.5g
Polyunsaturated fat per serving: 1.5g
Protein per serving: 28g
Carbohydrate per serving: 48g
Fiber per serving: 11g
Cholesterol per serving: 45mg
Sodium per serving: 580mg
Resistant starch per serving: 2.3g

Good to Know

With 28 grams of protein, this is a stick-to-your-ribs meal that (thanks to plenty of metabolism boosters) will fill you up but won�t fill you out.