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Homemade Fast-Food Recipes continued...

1 pound super-lean ground beef (or fresh ground sirloin)
Freshly ground pepper
1/2 teaspoon garlic salt
Canola cooking spray
4 slices reduced-fat cheese
4 whole-wheat hamburger buns
Lettuce leaves (optional)
Tomato and onion slices (optional)
Mustard and catsup (optional)
Barbecue sauce (optional)

  • Divide the beef into 4 equal portions. Use a patty press (or your hands) to make four burgers. Sprinkle them with the pepper and garlic salt.
  • Pan-fry, broil, or grill the burgers, using canola cooking spray to keep them from sticking to the pan or grill. When the burgers are almost cooked through, place the cheese slices on top and finish cooking (30 seconds to 60 seconds). Remove the burgers to the serving plate. If desired, cover the plate with foil to keep burgers warm and moist.
  • Dress your burger on the bun with the lettuce, sliced tomato and onion, mustard, barbecue sauce, and ketchup as desired.

Yield: 4 servings

Per serving: 397 calories, 35.5 g protein, 34.5 g carbohydrate, 13 g fat, 5 g saturated fat, 86 mg cholesterol, 2.5 g fiber, 767 mg sodium. Calories from fat: 29%.

Recipe provided by Elaine Magee; © 2004 WebMD Inc.

BBQ Chicken Sandwiches

WebMD Weight Loss Clinic members: Journal as 2 slices whole grain bread + 1/2 cup raw veggies, 1 serving lean meat without added fat OR 1 sandwich and burger lean meat + 1 tsp sugar or honey + 1/2 cup raw veggies.

2 skinless, boneless chicken breasts (or thighs)
Canola cooking spray
3/4 teaspoon Mrs. Dash salt-free seasoning of your choice (like Garlic & Herb)
2 multigrain or whole-wheat hamburger buns (toasted, if desired)
2 tablespoons barbecue sauce
2 thin slices onion
4 slices tomato
4 large lettuce leaves

  • Preheat your indoor grill or oven broiler. Coat both sides of each raw chicken breast (or thigh) with canola cooking spray. Sprinkle both sides of each piece lightly with salt-free seasoning.
  • Place seasoned chicken pieces on the bottom pan of your indoor grill and close the top to start cooking. If using a broiler, place the chicken pieces on a foil-covered baking sheet and place 6 inches under the broiler. Broil until the top is nicely browned, then flip over to brown the other side (about 4 minutes per side). If using the indoor grill, check chicken after about 8 minutes.
  • Check the thickest part of the chicken to make sure it is cooked throughout. If so, remove both chicken pieces to plates. Assemble your sandwiches by placing each chicken piece on the bottom piece of a toasted bun. Top each with a tablespoon of barbecue sauce then an onion slice, 2 tomato slices, a couple of lettuce leaves, and the top of the bun.

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