Inside Out Burgers
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 261.8
- Total Fat: 5.7 g
- Cholesterol: 60.0 mg
- Sodium: 324.9 mg
- Total Carbs: 25.7 g
- Dietary Fiber: 6.1 g
- Protein: 29.9 g
IntroductionLean beef can dry out easily, and it lacks the flavor of fatter cuts. So how do you create a burger you'll crave? You fill it with the good stuff. Lean beef can dry out easily, and it lacks the flavor of fatter cuts. So how do you create a burger you'll crave? You fill it with the good stuff.
1 pound (16 ounces) extra lean ground beef (96/4)
1 teaspoon black pepper
1 small onion, cut into four slices
1 teaspoon fresh thyme
2 teaspoons balsamic vinegar
4 whole-wheat sandwich thins, toasted
1 large tomato (3" diameter), cut into four slices
4 large lettuce leaves
This recipe is from The Spark Solution: A Complete Two-Week Diet Program to Fast-Track Weight Loss and Total Body Health, the new book from the experts at SparkPeople.
Chef Meg's son Ian specializes in what he calls "Juicy Lucys." He puts onions, mushrooms, peppers, or cheese inside a serving of extra lean turkey or beef and grills it. The result? A burger that will satisfy even teenage boys. This version is slightly more sophisticated but just as simple. The balsamic and thyme add great flavor, and you'll find that you need little more than juicy tomatoes, crisp lettuce, and perhaps a smear of good quality mustard (or a squirt of ketchup).
Preheat an outdoor grill to 400 degrees or a skillet over medium heat.
Divide the beef into four servings. Flatten each serving into a 5-inch circle.
Sprinkle on the black pepper, then top with an onion slice, thyme and vinegar.
Fold up the sides of the meat to seal the toppings inside.
Place the burgers on the grill or in the skillet and cook four to five minutes per side, until the internal temperature reaches 160 degrees Fahrenheit.
Serve each burger on a sandwich thin with one slice each tomato and lettuce.
Serving Size: 1 burger (approximately 3 ounces cooked meat)
Yields: 4 burgers
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