Buy preshaped burger patties to save time. If your favorite supermarket doesn’t stock the 96% lean patties in the fresh meat case, check the freezer section; they’re often found there. If you still can’t find them, don’t cheat—just shape the 96% lean beef yourself. You’ll save about 30 calories and 4 grams of fat per 4-ounce burger over 93% lean meat and even more over buying a fattier ground beef.

　　

Ingredients

makes 1 serving

　　2 tablespoons chili sauce (the one in the ketchup aisle, not near the Thai foods)

　　1/8 teaspoon hot pepper sauce, or more to taste

　　4-ounce 96% lean beef hamburger patty

　　Salt and pepper, to taste

　　3/4 ounce light Swiss cheese slivers

　　1 (about 3 1/2-inch-diameter) whole-wheat or whole-grain hamburger bun

　　1 small leaf green lettuce

　　1 (1/4-inch-thick) large tomato slice, or a few smaller slices

　　1 very thin slice of onion

　　

Step 1

Preheat a grill to high heat.

　　

Step 2

In a small microwave-safe bowl, mix the chili sauce and hot pepper sauce.

　　

Step 3

Season both sides of the patty with salt and pepper. Grill it 1 to 2 minutes per side for medium-rare or until desired doneness is reached. During the last minute of cooking, add the cheese to the patty, and, if desired, toast the bun by placing it, insides face down, on a top grill rack or away from the flame until just toasted.

　　

Step 4

Meanwhile, microwave the chili sauce mixture on low for 15 to 30 seconds, or until just hot.

　　

Step 5

Place the bun bottom on a serving plate. Add the lettuce, tomato, and onion, followed by the burger. Spoon the sauce over the burger. Add the bun top. Serve immediately.

　　

nutrition information

Step 6

Calories: 353

　　

Step 7

Protein: 33g

　　

Step 8

Carbohydrates: 34g

　　

Step 9

Fat: 11g

　　

Step 10

Saturated Fat: 4g

　　

Step 11

Cholesterol: 70mg

　　

Step 12

Fiber: 4g

　　

Step 13

Sodium: 688mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.