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Lean Mean Cheeseburger

Lean Mean CheeseburgerThis recipe for the classic all-American favorite may be leaner on calories, but it's definitely not lean on taste and satisfaction.

This burger is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.

Recipe Ingredients:

1 pound ground beef (93% lean or leaner)
2 tablespoons quick-cooking oats
1/2 teaspoon steak seasoning blend
4 seeded or whole wheat hamburger buns, split and toasted
4 slices low-fat cheese, such as cheddar or American

Optional Toppings: Lettuce leaves, tomato slices

Cooking Directions:

  1. Place oats in food safe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency.
  2. Combine ground beef, oats, and steak seasoning blend in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties.
  3. Place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 7 to 9 minutes) until instant-read thermometer inserted horizontally into center registers 160°F (71.1°C), turning occasionally.
  4. Line bottom of each bun with lettuce and tomato, if desired; top with burger and cheese slice. Close sandwiches.

Makes 4 servings.

Test Kitchen Tip: Cooking times are for fresh or thoroughly thawed ground beef. Color is not a reliable indicator of ground beef doneness.

Nutritional Information Per Serving (1/4 of recipe using 93% lean ground beef): 450 calories; 14 g fat (6 g saturated fat; 4 g monounsaturated fat); 82 mg cholesterol; 745 mg sodium; 41 g carbohydrate; 1.2 g fiber; 37 g protein; 9.0 mg niacin; 0.4 mg vitamin B6; 2.4 mcg vitamin B12; 4.4 mg iron; 22.1 mcg selenium; 6.4 mg zinc; 83.0 mg choline.

Recipe and photograph provided courtesy of The Beef Checkoff.