Pepper Burgers With Caramelized Onions

Ingredients:

1 pound lean ground beef

¼ teaspoon salt

½ teaspoon ground black pepper

¼ teaspoon ground red pepper

¼ teaspoon paprika

4 whole wheat buns

Lettuce for garnish

Caramelized Onions:

1 extra-large sweet onion

¼ cup fat-free, low-sodium chicken broth

2 tablespoons light margarine

2 teaspoons white balsamic vinegar

Directions:

• 1. Shape beef into 4 patties
• 2. In a small bowl, combine salt, pepper, red pepper and paprika. Sprinkle evenly over both sides of patties.
• 3. Grill, covered with grill lid, over medium-high heat (350-400 degrees) 5 minutes on each side or until beef is no longer pink.
• 4. Meanwhile, cut onion in half; cut each half into ½-inch-thick slices. Melt margarine in a medium skillet. Add onion and cook until crisp tender. Add broth and vinegar; cover and continue to cook slowly until onion is soft.
• 5. Spoon onion over burgers. Top with lettuce, and serve on whole-wheat buns.

Yield:  4 burgers

Nutrition information per serving:  326 calories, 29g carbohydrate, 28g protein, 9.7g fat, 3.5g saturated fat, 70mg cholesterol, 1.8g dietary fiber, 516mg sodium

Exchanges per serving:  2 starch, 3 meat

Source:  Adapted recipe by Jennifer L. Parham, RD, LD