1 Tbsp low-fat mayo 1/2 tsp ketchup 1/2 tsp yellow mustard 1/4 lb 90% lean ground beef 1 slice (3/4 0z) fat-free American cheese (optional) 1 whole grain or whole wheat hamburger bun 1/4 cup chopped romaine lettuce 1 thin slice red onion 3 dill pickle rounds (optional)
1. In small bowl, combine mayonnaise, ketchup, and mustard. Stir to mix. Set asid. Shape beef into a patty that is about 1/2" wider than the bun.
2. Preheat medium non stick skillet or grill rack on high heat. Place patty in skillet. Cook for 1 to 2 minutes per side, or until desired doneness. (Do not press burger with spatula.) About 30 seconds before burger is cooked, top with cheese if desired.
3. Place bun halves, cut sides down, in pan. Cook for about 45 seconds, or until roasted.
4. Place bun bottom on serving plate. Top with patty, lettuce, onio, and pickles. Spread reserved sauce over inside of bun top. Flip onto burger. Serve immediately.
Makes 1 serving Per serving 281 cal, 26 g protien, 27g carbs, 9g fat, 2 g sat fat, 60mg chol, 4 g fiber, 736 mg sodium
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