To keep your lean patties moist, add barbecue sauce, Worcestershire sauce and ketchup. You can also top your burgers with grilled onions and mushrooms, roasted red peppers, thick tomato slices, salsa, ketchup, mustard or barbecue sauce. Just remember that extra lean meat will cook faster than high fat meat options. Be careful not to overcook your burgers, so that you enjoy the taste of a healthy summer BBQ.
1 cup diced zucchini
1 cup chopped red onion
2 red bell peppers, seeded and diced
2 green bell peppers, seeded and diced
4 tomatoes, diced
2 garlic cloves, minced
1/2 cup chopped fresh cilantro
1 teaspoon ground black pepper
2 teaspoons sugar
1/4 cup lime juice
1 teaspoon salt
Directions: Wash vegetables and prepare as directed. In a large bowl, combine all the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.
This recipe yields 16 servings at ½ cup each. Each serving provides: 20 calories, 1g protein, 5g carbohydrates, 0g fat, 0mg cholesterol, 150mg sodium, 1g fiber and 174mg potassium.
Shani Goldner is a Registered Dietitian and a CDN with a Master’s of Science. She runs a private nutrition practice where she counsels children, adolescents and adults in weight loss, diabetes, hypertension, cardiovascular health and cancer related nutrition. She can be reached at (718) 854-5784. She is an Oxford provider. Phone consults are available. For more information, please visit www.mynydiet.com
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