low-cal quick

veggie-filled burgers

►►►make ahead up to 3 months

Prep: 25 minutes Freeze: up to 3 months Thaw: 12 hours Grill: 11 minutes Makes: 4 servings

• 2 tablespoons fat-free milk
• ½ cup finely shredded carrot (1 medium)
• ¼ cup thinly sliced green onions (2)
• ¼ cup soft whole wheat bread crumbs
• ¼ teaspoon garlic salt
• ¼ teaspoon dried Italian seasoning, crushed
•   Dash black pepper
• 12 ounces extra-lean ground beef or uncooked ground turkey breast or chicken breast
• ¼ cup Dijon-style mustard
• ½ teaspoon curry powder
• 4 lettuce leaves
• 4 to 8 slices tomato
• ½ cup sliced zucchini
• 4 whole wheat hamburger buns, split and toasted

1. In a medium bowl stir together milk, carrot, green onions, bread crumbs, garlic salt, Italian seasoning, and pepper. Add the ground meat; mix well. Divide meat mixture into four portions. Shape each portion into a ½-inch-thick patty.

2. Grill to serve immediately, or place patties in a single layer in a freezer container. Cover and freeze up to 3 months.

3. To serve, thaw frozen patties in the refrigerator overnight. For a gas or charcoal grill, place thawed patties on the grill rack directly over medium heat. Cover and grill for 11 to 14 minutes or until an instant-read thermometer inserted into the side of each patty registers 160°F for beef or 165°F for turkey or chicken, turning once halfway through grilling.

4. Meanwhile, for curry mustard, in a small bowl combine mustard and curry powder. Spread bottoms of buns with curry mustard. Top with patties, lettuce leaves, tomato, zucchini slices, and add bun tops.

Per serving: 254 cal., 6 g fat (2 g sat. fat), 53 mg chol., 359 mg sodium, 27 g carb., 3 g fiber, 24 g pro.

To avoid freezer burn, seal airtight containers and packages securely—cold air dries the surface of cold food.