- The Washington Times - Tuesday, November 7, 2006

When you’re watching what you eat, even most lean beefs can seem a little heart-stopping.

If you’re hankering for a burger, there’s no need to blow the diet. This recipe (from the folks behind Prevention magazine) for fresh tuna burgers spiked with jalapeno mayonnaise is juicy, tender and comes in at under 10 grams of fat per burger.

Besides cutting fat, this recipe ups the fiber and whole grains by using whole wheat buns.

To give this burger an even healthier profile, consider piling on slices of roasted red pepper, sprouts, additional leafy greens, sliced onion and mushrooms.

Texas tuna burger with jalapeno mayonnaise

1 medium jalapeno pepper, seeded

2 tablespoons reduced-fat mayonnaise

6 ounces fresh tuna, coarsely chopped

2 scallions, sliced (about 3/4 cup)

1/4 cup chopped onion

Salt and freshly ground black pepper

Olive oil cooking spray

2 whole wheat hamburger rolls

1 small tomato, sliced

2 romaine lettuce leaves

In a food processor, chop the jalapeno pepper. Transfer the pepper to a small bowl and mix with the mayonnaise. Set aside.

Without washing the processor bowl, add the tuna, scallions and onion and pulse several times to finely chop the ingredients. Season with salt and pepper. Using your hands, form the tuna mixture into two patties about 4 inches around and -inch thick.

Coat a medium nonstick skillet with olive oil cooking spray. Heat the skillet over a medium-high heat. Cook the tuna burgers 2 minutes per side, then set each on the bottom half of a hamburger roll.

Top each burger with slices of tomato and one lettuce leaf. Spread the mayonnaise on the top half of the burger bun, then set over the burger. Makes 2 servings.

Nutrition information per serving: 298 cal., 26 g pro., 9 g total fat, 29 g carbo., 44 mg chol., 384 mg sodium, 6 g fiber.

ASSOCIATED PRESS

LOAD COMMENTS ()

 

Click to Read More

Click to Hide