Friday, February 4, 2011

Fast Friday -- Teriyaki Burgers

Teriyaki Burgers
Adapted from: Taste of Home Healthy Cooking
Dec/Jan 2011

1/4 c ketchup
2 T soy sauce (reduce sodium)
1 T brown sugar
2 T crushed pineapple
1 t ground ginger
1 T minced garlic
1/2 t sesame oil

1 egg white, lightly beaten
1/2 c bread crumbs
3 green onions chopped
2 T crushed pineapple
3/4 lb beef
3/4 lb turkey
Pineapple Slices
Whole Wheat Buns

In a small bowl, combine the ketchup, soy sauce, brown sugar, pineapple, ginger, garlic and sesame oil; set aside.

In a large bowl, combine the egg white, bread crumbs, onions, crushed pineapple and 3 tablespoons reserved ketchup mixture. Crumble beef and turkey over mixture and mix well. Shape into six burgers.

Lightly coat the grill rack with oil. Grill burgers, covered, over medium heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear, brushing occasionally with remaining ketchup mixture.

Grill or broil pineapple slices for 2-3 minutes on each side or until heated through. Serve burgers and pineapple on buns with lettuce and tomato. Yield: 6 servings.

Nutrition Facts: 1 burger equals 386 calories, 12 g fat (4 g saturated fat), 79 mg cholesterol, 677 mg sodium, 41 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fruit.

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