Ultimate Burger

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 5 minutes
Cook time: 11 minutes

1 1/2 pounds lean ground beef
1 tsp finely grated lemon zest
3/4 tsp salt
1/2 tsp freshly ground black pepper
1 large garlic clove, minced
Olive oil for grilling
4 whole-wheat hamburger buns
1 tomato, sliced
1 small red onion, thinly sliced
Lettuce leaves

1. In a large bowl, mix together the beef, lemon zest, salt, black pepper and garlic. Divide meat into four equal pieces and gently form into 1/2-inch thick patties.
2. Heat the grill to medium high and brush the grate generously with oil. Transfer burgers to grill. Close the cover and cook 2-3 minutes a side for medium rare. Remove from grill and rest 5 minutes.
3. Arrange burgers on the buns and top with the tomato, onion and lettuce.

Nutrition facts per serving:
438 calories, 39 g protein, 25 g carbohydrate, 19 g fat (7 g saturated), 3 g fiber

Upgrade: Go Greek!
Upgrade your burger by stuffing it with 2 tbsp of feta cheese. Form the patty around the cheese and grill as usual. Top with 1-2 tbsp yogurt sauce: Mix together 3/4 cup plain yogurt, 1 1/2 tbsp chopped dill, 1 minced garlic clove and 1/4 tsp salt.


Nutrition facts per serving:
498 calories, 42 g protein, 27 g carbohydrate, 23 g fat (10 g saturated), 3 g fiber