We’ve cut most of the fat out of our “sausage” but kept all of the flavor. The added maple syrup is a nod to that salty-sweet combo so popular these days. Real maple syrup packs a flavor punch with very few calories (17 calories per teaspoon and 0 fat). We’ve given you the option of making the sandwich without the cheese, but we like to add it—all this protein is sure to satisfy for a good long time, meaning lunch can be the light meal of the day.
1 pound 92% Lean Laura’s Lean Ground Beef
1 slice applewood-smoked bacon, finely chopped
2 tablespoons cider vinegar
1/4 cup ice cold water
1 teaspoon rubbed sage
1 teaspoon turbinado sugar
1/4 teaspoon cloves
1/4 teaspoon celery salt
1/4 teaspoon smoked paprika
1/4 teaspoon oregano
1/4 teaspoon ginger
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 egg whites
4 whole wheat burger bun “flats” (100 calories each, 1g fat, 5g fiber)
Romain lettuce for burgers
4 teaspoons maple syrup
4 slices low-fat pepper-Jack cheese
1. Place ground beef in large bowl and sprinkle bacon over beef.
2. Place vinegar and water in small bowl and add all spices (sage through the cayenne) to liquid. Mix well then pour mixture over beef/bacon mixture. Mix gently but thoroughly to distribute the ingredients, but don’t over mix. Let beef rest in refrigerator at least an hour or as long as overnight.
3. Divide beef mixture into 4 equal-sized, thin patties. Saute in nonstick skillet over medium high heat; turn patties after about 4 minutes, lower heat slightly and cook another 4 minutes until no pink is left.
4. While patties cook, heat another nonstick skillet over medium high heat and cook the 4 egg whites until no runny white is left. Lay out 4 buns, open each and top each bottom round with lettuce. Place one patty on each bun. Top each with 1 teaspoon maple syrup, a slice of cheese (if using), then a cooked egg white. Place burger bun tops on each burger and serve immediately.
With low-fat cheese:
Calories 395; Cal. From fat 155 (Percentage of calories from fat: 38%); Fat 17g; Sat. fat 8g; Trans fat 0g; Cholesterol 75mg; Sodium 841mg; Carbohydrate 28g; Fiber 5g; Sugars 7g; Protein 36g; Vitamin A 21%; Vitamin C 4%; Calcium 21%; Iron 29%
Calories: 335; Cal. From fat 120 (Percentage of calories from fat: 35%); Fat 13g; Sat. fat 5g; Trans fat 0g; Cholesterol 65mg; Sodium 706mg; Carbohydrates 28g; Fiber 5g; Sugars 7g; Protein 31g; Vitamin A 17%; Vitamin C 4%; Calcium 6%; Iron 29%