A Better Burger

If you haven't had a chance to listen to our new Cooking with the Moms radio podcast, we hope you'll tune in here. This week's show features recipes and tips for grilling up a better burger. We hope our recipes for Cheesy Black Bean Burgers and Lean Mean Cheeseburger make their way to your next backyard cookout. We know you'll enjoy every bite as much as we have ... especially Liz's boys, Simon and Josh.

Lean Mean Cheeseburger
Makes 4 Servings

2 tablespoons quick-cooking oats
1 pound ground beef (93% lean or 95% lean)
1/2 teaspoon steak seasoning blend (such as Montreal steak seasoning)
4 seeded or whole wheat hamburger buns, split
4 slices lowfat cheese, such as Cheddar or American
Lettuce leaves, optional
Tomato slices, optional

1. Place the oats in a food-safe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency.

2. Combine the ground beef, oats, and steak seasoning blend in a large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties.

3. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness, until no longer pink in center and juices show no pink color, turning occasionally.

4. Line the bottom of each bun with lettuce and tomato, as desired. Top with the burger and cheese slice. Close sandwiches.

Nutrition Information per Serving: 318 calories, 10g fat (4g saturated, 3g monounsaturated), 519 mg sodium, 24g carbohydrate, 3.5g fiber, 33g protein, 15% iron

Burgers Anyone?

Have you ever wondered how much saturated fat and cholesterol you get when you bite into a burger made with 80 or 90% lean ground beef? We sure have. Believe it or not, companies are not required to list the nutrition facts on ground beef. But now there's a tool, the Ground Beef Calculator, that crunches the numbers for you. By inputting a few key facts into the online calculator, you can view the full nutrient breakdown of different ground beef choices, including calories, fat, saturated fat, vitamins, and minerals. Check out the calculator at http://www.ars.usda.gov/nutrientdata/GroundBeefCalculator And while we're on the subject of ground beef, try our recipe for Cheesy Black Bean Burgers, perfect for busy weeknights or lazy weekends.

Cheesy Black Bean Burgers
Makes 8 Servings

One 15 ½-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
1 large egg, beaten
1 cup preshredded reduced-fat Cheddar cheese
1/3 cup seasoned bread crumbs
1/2 teaspoon garlic powder
8 hamburger buns

Preheat the grill to medium. Place the black beans in a large bowl and mash with the back of a large spoon until smooth but still a bit chunky. Add the beef, egg, cheese, bread crumbs and garlic powder and mix until well combined. Divide the beef mixture and shape into 8 patties. Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers at least 160°F, about 4 minutes per side. Serve on hamburger buns with your favorite toppings and condiments.

Nutritional Information per Serving: 310 calories, 8g fat (3g saturated), 510mg sodium, 32g carbohydrate, 7g fiber, 28g protein