Healthy Burger

By Fruits & Veggies - More Matters
What a surprise? Burger and fries can make a healthy meal. Potatoes, including fries, provide fiber, potassium, and vitamin C, among other important nutrients, and today's frozen fries are lower in fat and sodium than in the past. Use lean ground beef and skip the cheese t

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  • Prep Time: 15 minutes

Main Dishes

Serves: 4
Cups of Fruits & Vegetables per Serving: 1.25
Think Variety; Think Color: Red, Green


  • 1 lb lean ground beef (5% fat), thawed
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp ground black pepper
  • 2 medium tomatoes, sliced
  • 1 medium red onion, sliced thinly
  • 4 leaves red lettuce (or other leaf lettuce)
  • 4 whole wheat hamburger buns
  • 8 tsp ketchup
  • 2 tsp mustard
  • Directions

    1. In a medium bowl, mix ground beef with seasonings; shape into patties.
    2. Grill or pan fry.
    3. Bake shoestring french fries according to package instructions.

    Remember, color is not a reliable indicator of doneness. Use a food thermometer to ensure that the internal temperature of the burgers is 160°F.

    Nutritional Information

    • Calories:    420
    • Carbohydrates:    50g
    • Total Fat:    12g
    • Cholesterol:    65mg
    • Saturated Fat:   3.5g
    • Dietary Fiber:    6g
    • % of Calories from Fat:    26%
    • Sodium:    670 mg
    • Protein:    30g
    • Recipe Credit
    • Recipe courtesy of United States Potato Board.



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