Side Pannel
Maize Burgers
Ingredients List
- Stephen Ceideburg
- 1 lb Lean ground beef
- 2/3 c Yellow cornmeal
- 1 tb Lime juice
- 1 Egg white
- 1 ts Ground cumin, or to taste
- 2 ts Chili powder
- Salt and pepper to taste
- 1 Fresh jalapeno pepper *
- 1 tb Vegetable oil
- 1 c Corn kernels **
- 1 c Salsa
- 6 10-inch flour tortillas
- Shredded iceberg lettuce,
- -optional
- Lime wedges for garnish
Directions
* seeded and finely chopped, or to taste (see note) ** frozen, or canned
and drained
The crunch of corn with your favorite salsa makes a delicious, lower-fat
Southwestern hamburger served on a flour tortilla with shredded lettuce and
lime wedges.
In a mixing bowl, mix lightly the ground beef, cornmeal, lime juice, egg
white, cumin, chili powder, salt, pepper and jalapeno. Shape into 6 large
thin patties and reserve on a sheet of wax paper.
Over medium-high heat, heat a 12-inch skillet, then add the oil to coat the
bottom. Place patties in the hot skillet and cook 3 to 5 minutes per side,
turning once, until the meat is cooked through and the patties are a deep
golden brown.
Meanwhile, in a small saucepan, combine corn and salsa and heat. In the
microwave, heat flour tortillas wrapped in a cloth or on paper plates for
15 seconds on high.
To serve, place a cooked patty on a flour tortilla, top with a serving of
salsa and fold. Add shredded lettuce if desired. Serve a wedge of lime
alongside.
Note: When preparing fresh chilies, wear rubber gloves for protection
against oils that later can cause burning sensation on skin.
Makes 6 servings.
Cost: 80 cents per serving.
Per serving: 351 calories (22 percent from protein, 41 percent from
carbohydrate, 37 percent from fat), 20 grams protein, 37 grams
carbohydrate, 15 grams fat, 47 milligrams cholesterol, 301 milligrams
sodium. Exchanges: 2 bread, 2 meat, 1 1/2 fat.
and drained
The crunch of corn with your favorite salsa makes a delicious, lower-fat
Southwestern hamburger served on a flour tortilla with shredded lettuce and
lime wedges.
In a mixing bowl, mix lightly the ground beef, cornmeal, lime juice, egg
white, cumin, chili powder, salt, pepper and jalapeno. Shape into 6 large
thin patties and reserve on a sheet of wax paper.
Over medium-high heat, heat a 12-inch skillet, then add the oil to coat the
bottom. Place patties in the hot skillet and cook 3 to 5 minutes per side,
turning once, until the meat is cooked through and the patties are a deep
golden brown.
Meanwhile, in a small saucepan, combine corn and salsa and heat. In the
microwave, heat flour tortillas wrapped in a cloth or on paper plates for
15 seconds on high.
To serve, place a cooked patty on a flour tortilla, top with a serving of
salsa and fold. Add shredded lettuce if desired. Serve a wedge of lime
alongside.
Note: When preparing fresh chilies, wear rubber gloves for protection
against oils that later can cause burning sensation on skin.
Makes 6 servings.
Cost: 80 cents per serving.
Per serving: 351 calories (22 percent from protein, 41 percent from
carbohydrate, 37 percent from fat), 20 grams protein, 37 grams
carbohydrate, 15 grams fat, 47 milligrams cholesterol, 301 milligrams
sodium. Exchanges: 2 bread, 2 meat, 1 1/2 fat.
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