See Also: Beef Burgers with Corn Salsa(recipes)
Bacon-Cheese Burgers with Orange Salsa(recipes)
Curried Beef Burgers(recipes)
Warm Corn Salsa(recipes)
Corn and Tomatillo Salsa(recipes)
Spicy Pork Chops With Corn Salsa(recipes)
Grilled Fish with Chili-Corn Salsa(recipes)
Lime-Poached Fish with Corn and Chili Salsa(recipes)
Potato-Zucchini Pancakes with Warm Corn Salsa(recipes)
Mackerel fillet with citrus corn salsa and herb rice(recipes)

Beef Burgers with Corn Salsa (recipes)


Beef Burgers with Corn Salsa

Yield: Makes 4 servings

Corn, an excellent source of complex carbohydrates, provides vitamins, minerals, protein and fiber, in addition to energy.





Ingredients:



1/2cup frozen corn

1/2cup peeled, seeded and chopped tomato

1can (4 ounces) diced green chiles, divided

1tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro leaves

1tablespoon vinegar

1teaspoon olive oil

1/4cup fine dry bread crumbs

3tablespoons fat-free (skim) milk

1/4teaspoon garlic powder

12ounces 95% lean ground beef









Preparation:





1.Prepare corn according to package directions, omitting salt; drain. Combine corn, tomato, 2 tablespoons green chiles, cilantro, vinegar and oil in small bowl. Cover and refrigerate.2.Preheat broiler. Combine bread crumbs, remaining green chiles, milk and garlic powder in medium bowl. Add beef; blend well to combine. Shape mixture into four 3/4-inch-thick patties. Place on broiler pan. Broil 4 inches from heat 6 minutes. Turn and broil 6 to 8 minutes or until beef is no longer pink in center. Spoon salsa over patties.









Nutritional Information:







Serving Size: 1 burger with 1 tablespoon plus 2 teaspoons salsa







Sodium

101 mg







Protein

19 g







Fiber

2 g







Carbohydrate

13 g







Cholesterol

33 mg







Saturated Fat

2 g







Total Fat

6 g







Calories from Fat

30 %







Calories

180









Dietary Exchange:







Meat

2-1/2







Vegetable

1







Starch

1/2







Fat

1