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, or bison, meat is 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.
Hamburger tips: When shaping the burgers, handle them lightly. Don't squeeze or compact them. When cooking, don't press the burgers with a spatula.
3/4 pound ground buffalo meat
3 tablespoons barbecue sauce
Salt and pepper, to taste
1 tablespoon canola oil
2 cups diced red onions
1 cup sliced portobello mushrooms
2 whole-wheat hamburger rolls
Mix the ground buffalo with the barbecue sauce. Add the salt and pepper to taste. Form mixture into two patties, about 4 inches in diameter and 1/2 inch thick. Heat the oil in a nonstick skillet over medium-high heat. Add burgers with the onions and mushrooms. Saute for 5 minutes. Turn burgers over and cook for another 5 minutes. A meat thermometer should read 145 degrees for medium-rare.
When burgers are cooked, place each burger on bottom halve of the hamburger rolls. Spoon onions and mushrooms on top. Close with top halves and serve with 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.
Makes 2 servings.
Nutrition per serving: 564 calories (21percent from fat), 13.1 g fat (2.4 g saturated, 6.9 g monounsaturated), 108 mg cholesterol, 50.5 g protein, 60.3 g carbohydrates, 8.9 g fiber, 788 mg sodium.