1 lb extra-lean ground beef
1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices
In a medium mixing bowl combine the beef, onion, and garlic powder; mix well. Shape the mixture into 4 even-sized patties approximately 4-inches in diameter. Sprinkle the black pepper on the meat patties.
Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray. Cook over medium heat 4 to 5 minutes per side. This should make a burger slightly pink in the center at a 160 degree temperature. Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.
While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl. Layer the lettuce on the bottoms of the sandwich thins. Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices. Finish by placing the top portion of the sandwich thins over the tomatoes.
1 completed burger sandwich per serving = 272 ccalories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
Those are good numbers for a diabetic meal.