Barbecue Flavor Without The Grill

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Barbecue Flavor Without The Grill

Ground buffalo meat is now available in most supermarkets. It has a real beef flavor and makes a great barbecue burger. If it’s not available, look for grass-fed or 98 percent fat-free ground beef.

Hamburger tips: When shaping the burgers, handle them lightly. Don’t squeeze or compact them. When cooking, don’t press the burgers with a spatula.

Tomato and onion salad: Slice two ripe tomatoes, and arrange on dinner plates. Sprinkle each with a tablespoon of diced red onion and drizzle with a tablespoon of reduced-fat oil and vinegar dressing.

This meal contains 611 calories per serving with 21 percent of calories from fat.

HELPFUL HINTS:

Any type of barbecue sauce can be used.

Any type of sweet onion can be used for the salad.

Diced onion is used in both recipes. Prepare it at one time and divide accordingly.

COUNTDOWN:

Prepare burgers.

While burgers cook, assemble salad.

SHOPPING LIST:

To buy: ¾ pound ground buffalo or ground grass-fed beef, 1 bottle barbecue sauce, 1 package whole wheat hamburger rolls, 2 red onions, 1 package sliced portobello mushrooms, 2 tomatoes.

Staples: Canola oil, reduced-fat oil and vinegar dressing, salt, black peppercorns.

BUFFALO BURGERS

Makes 2 servings

• ¾ pound ground buffalo meat

• 3 tablespoons barbecue sauce

• Salt and freshly ground pepper

• 1 tablespoon canola oil

• 2 cups diced red onions

• 1 cup sliced portobello mushrooms

• 2 whole-wheat hamburger rolls

Mix ground buffalo with the barbecue sauce. Add salt and pepper to taste. Form into 2 patties, about 4 inches in diameter and ½-inch thick. Heat oil in a nonstick skillet over medium-high heat. Add the burgers, onions and mushrooms. Saute 5 minutes. Turn burgers over and cook another 5 minutes. A meat thermometer should read 145 degrees for medium-rare.

When burgers are cooked, place each burger on the bottom half of a hamburger roll. Spoon onions and mushrooms on top. Close with top half and serve.

Per serving: 564 calories (21percent from fat), 13.1 g fat (2.4 g saturated, 6.9 g monounsaturated), 108 mg cholesterol, 50.5 g protein, 60.3 g carbohydrates, 8.9 g fiber, 788 mg sodium.

[ Visit Linda on her web page at www.DinnerInMinutes.com or email her at [email protected]. ]

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