Barbequed Cowboy Burgers
|Tomato sauce||1⁄2 Cup (8 tbs)|
|Chopped onion||3 Tablespoon|
|Garlic||1 Clove (5 gm), finely minced|
|Prepared mustard||1 Tablespoon|
|Worcestershire sauce||2 Tablespoon|
|Brown sugar||1 Tablespoon|
|Lean ground beef||1 Pound (Extra Lean Ground Round)|
|Whole grain hamburger buns||4|
|Non fat cooking spray||1|
In a small saucepan, simmer together the tomato sauce, onion, garlic, mustard, Worcestershire sauce and brown sugar.
Simmer for 10 minutes and cool completely.
Mix the beef with the bar beque sauce in a large bowl.
Shape into 4 patties and refrigerate at least 1 hour.
Lightly coat the grill with nonfat cooking spray and preheat for 5 minutes.
Grill the hamburgers for 7-8 minutes.
Serve on the hamburger buns with condiments of your choice.
Calories 374 Calories from Fat 105
% Daily Value*
Total Fat 12 g18.1%
Saturated Fat 3.6 g17.9%
Trans Fat 0 g
Cholesterol 65 mg21.7%
Sodium 508.7 mg21.2%
Total Carbohydrates 37 g12.4%
Dietary Fiber 4 g15.9%
Sugars 9.8 g
Protein 29 g58.1%
Vitamin A 3.4% Vitamin C 10.3%
Calcium 8.3% Iron 31.1%
*Based on a 2000 Calorie diet