#FoodFriday

Lunch...

 With the sun out here for once in the UK it has to be the right time to have some burgers.

By Chantal Rappi
Serves: 4
INGREDIENTS:

• Olive oil cooking spray
• 1 slice whole-grain bread, torn into 1-inch squares
• 2 tbsp low-fat milk (or enough to slightly dissolve bread)
• 1 lb extra-lean ground beef
• Sea salt, ground black pepper or other burger seasonings, to taste
• 4 1-oz slices reduced-fat Swiss cheese
• 4 whole-wheat hamburger buns
• 1 tsp olive oil
• 1/2 sweet onion, sliced 

INSTRUCTIONS:

1. Ensure you have 2 racks in oven and preheat oven to 350°F. Line a rimmed baking sheet with foil and mist with cooking spray.
2. In a small bowl, add bread. Add milk, 1/2 tbsp at a time, mixing into bread to create a paste (do not over-mix; there may be milk left depending on bread).
3. Place beef into a medium bowl. Add bread-milk paste and thoroughly work into beef using your hands. Sprinkle beef mixture with desired seasonings. Divide mixture into quarters and form each portion into a patty.
4. Place burgers on baking sheet and cook to desired doneness on bottom rack, flipping once, about 12 to 15 minutes for medium-well. About 2 minutes before removing burgers from oven, top each with 1 slice cheese and place buns on top rack to toast, being careful not to let them burn.
5. Meanwhile, heat oil in a small skillet on medium-high. Add onion and sauté until translucent. Remove and set aside.
6. Remove burgers from oven, place on buns and top with onion. If desired, garnish burgers with your favorite veggies such as chopped tomatoes and sprouts (shown here).

Nutrients per burger: Calories: 328, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 3.5 g, Polyunsaturated Fat: 2 g, Carbs: 26 g, Fiber: 4 g, Sugars: 5 g, Protein: 35 g, Sodium: 405 mg, Cholesterol: 70 mg

Enjoy!!

Sam.
FitandFull. Follow @FitandFull Tweet to @FitandFull Tweet