Bunless Cheese-Burgs

Married me a farm boy.   ‘What are we having for supper…’ loosely translates to ‘what can we make quickly and does it have meat in it?’  This fast food impersonator  is simple, quick and filling – without the carb-heavy white buns and additives other burgers have in them.  Great source of protein and energy.

Prep Time: 10 minutes                        Cooking Time:  10minutes
Serves: 6                                                   Serving Size: 1 Burger

Ingredients:

  • 1 lb lean ground beef                       Sauce
  • 1 egg                                                      * 1/4 Mayo
  • 1 tsp Italian Seasoning                    * 3 Tbsp Ketchup
  • 4 slices cheese (skim)                      * 1 Tbsp Pickle Relish
  • 4 large outer lettuce leaves            * dash of salt/pepper
  • 1/2 tomato
Mix beef, egg, seasoning and ketchup. Divide the mixture into 6 sections, and roll each piece into a ball then press down flat for 6 burgers.  Place each burger on your grill/pan and cook for approximately 3-4 minutes on each side. (We use a George Foreman Grill which cooks both sides at once.) Once you flip the burger, add your cheese to the top cooked side.  (With the Foreman Grill – add cheese after cooking).  In a small bowl mix together the spread ingredients and refrigerate.   Place 1 cheeseburger on the lettuce leaf, top with 2 slices of tomato, a spoonful of spread, then wrap top to bottom with another lettuce leaf.  This recipe is adapted from FoodIMakeMySoldier.com
Version 2: Replace beef with ground turkey or chicken.
Version 3: Bacon Cheeseburg – crumble 4 slices bacon into beef.
Darling Daughter’s Notes:  This reminds me of a Big Mac but it is much better for you.  I like mine with a side of kettle chips.

Suggested Nutritional Values (1 Burger): Calories 281, Protien 20g, Carbohydrates 5g, Sugars 4g, Total Fat 20g, Cholesterol 102mg, Sodium 339mg, Calcium 152mg  (Values for Version 1)

Great Mineral Bonuses:  Vitamin B12 67%, Zinc 50%, Phosphorus 32%, Selenium 30%, Niacin 22%, Riboflavin 20%

Diabetes Type 2 Suggestions:   I tend not to use fat free items in order to limit processed and added ingredients.  Use homemade mayo (link here) for  the benefits of good fats and proteins.  Low sugar Ketchup is suggested and for additional benefits uses a darker green lettuce such as Romaine, Butter or Boston Lettuce to add vitamins into your meal. 

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