Juicy burgers are an American favorite. Barbecue sauce mixed in with the meat gives a barbecue flavor without having to heat up the grill. It also helps make these lower-fat burgers moist.
Ground buffalo meat is now available in most supermarkets. It has a real beef flavor and makes a great burger. If it’s not available, look for grass-fed or 98 percent fat-free ground beef.
When shaping the burgers, handle them lightly. Don’t squeeze or compact them. When cooking, don’t press the burgers with a spatula.
Make a tomato and onion salad: Slice two ripe tomatoes, and arrange on dinner plates. Sprinkle each with a tablespoon of diced red onion and drizzle with a tablespoon of reduced-fat oil and vinegar dressing.
This meal contains 611 calories per serving with 21 percent of calories from fat.
3/4 pound ground buffalo meat
3 tablespoons barbecue sauce
Salt and freshly ground pepper
1 tablespoon canola oil
2 cups diced red onions
1 cup sliced portobello mushrooms
2 whole-wheat hamburger rolls
Mix ground buffalo with the barbecue sauce. Add salt and pepper to taste. Form into 2 patties, about 4 inches in diameter and 1/2 inch thick. Heat oil in a nonstick skillet over medium-high heat. Add the burgers, onions
and mushrooms. Saute 5 minutes. Turn burgers over and cook another 5 minutes. A meat thermometer should read 145 degrees for medium-rare.
When burgers are cooked, place each burger on the bottom half of a hamburger roll. Spoon onions and mushrooms on top. Close with top half and serve. Makes 2 servings.
Per serving: 564 calories (21 percent from fat), 13.1 grams fat (2.4 grams saturated, 6.9 grams monounsaturated), 108 milligrams cholesterol, 50.5 grams protein, 60.3 grams carbohydrates, 8.9 grams fiber, 788 milligrams sodium.
Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” (Atlantic Monthly Press, 2010).