Meal Total (per plate): 337 cal., 17 g total fat (5 g sat. fat), 72 mg chol., 308 mg sodium, 21 g carb. (7 g fiber, 3 g sugars), 28 g pro. Exchanges: 1 vegetable, 1 starch, 3.5 lean meat, 2 fat.
Carb. per serving 21 g
Servings 4 (1 beef patty, 1 cup lettuce, 3 tablespoons beans, 2 tablespoons tomato, 2 tablespoons sweet pepper,¼ cup avocado mixture, and ½ cup chips each)
Prep 25 minutes Grill 14 minutes
1. In a medium bowl combine beef and salsa. Shape beef mixture into four ¾-inch-thick patties.
2. For a charcoal grill, place burgers on the grill rack directly over medium coals. Grill, uncovered, for 14 to 18 minutes or until done (160°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place burgers on grill rack over heat. Cover; grill as directed.)
3. Meanwhile, divide lettuce among four serving plates. Top each evenly with beans, tomato, and sweet pepper. In a small resealable plastic bag place the avocado, water, lime juice, crushed red pepper (if using), and cumin. Seal bag and knead the bag until avocado is mashed and mixture is combined.
4. Place a grilled burger on each plate. Snip a hole in one corner of the bag containing the avocado mixture; squeeze the mixture over burgers and arrange tortilla chips on plates.
Per serving: 337 cal., 17 g total fat (5 g sat. fat), 72 mg chol., 308 mg sodium, 21 g carb. (7 g fiber, 3 g sugars), 28 g pro. Exchanges: 1 vegetable, 1 starch, 3.5 lean meat, 2 fat.
Flavor Boost Add a minced garlic clove to the avocado in the plastic bag. If desired, add some crunch by folding in a tablespoon or two of chopped, seeded cucumber or jicama.