Heartburn Diet Recipe #7 – Broiled Burgers with Mushrooms and Rice
This is a all-time favorite prepared in a low-fat and heartburn-safe way.
Prep Time: 15 minutes Cook Time: 15 minutes
Ingredients:
* 1 lb lean (10% or less fat) ground beef
* 1/4 cup seasoned bread crumbs
* 1/2 tsp dried rosemary (crushed)
* 2 tsp dried parsley, divided
* 1 egg white
* Nonstick vegetable cooking spray
* 1 tbsp olive oil
* 2 cups mushrooms
* 1 cup 1% or skim milk
* 1 tbsp flour
* 1 1/2 tbsp Worcestershire sauce
* 1/4 tsp salt
* 1 cup long-grain brown rice, cooked according to directions
Preparation:
* In a bowl combine ground beef, bread crumbs, rosemary, 1 tsp parsley, and egg white.
* Mix well and make into four 3/4″ thick patties.
* Spray a broiler pan rack with nonstick vegetable cooking spray.
* Place patties on rack and broil 3 to 4 inches from heat for 5 to 6 minutes on each side or until desired doneness.
* Put olive oil and mushrooms in a skillet sprayed with nonstick vegetable cooking spray over medium-high heat.
* Cook 3 to 4 minutes until mushrooms are soft.
* Combine milk and flour together in a bowl
* Add mixture to skillet
* Add Worcestershire sauce, the remaining 1 tsp parsley, and salt.
* Stirring constantly with wire whisk, cook sauce 3 to 4 minutes until thickened.
* Serve mushroom sauce over broiled burgers with hot cooked brown rice.
Makes 4 servings.
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