Recipe: South Beach Diet Inside-Out Cheeseburgers (using ground turkey)

INSIDE-OUT CHEESEBURGERS
"These unique cheese-stuffed burgers feature flaxmeal, which is high in cholesterol lowering soluble fiber and heart-healthy alpha-linolenic acid (ALA). If you can only find whole flaxseed at the market, simply grind it into meal in a spice grinder or small coffee grinder. If you're skipping the bun, just sprinkle a little balsamic on top of the tomato."


1 1/4 lbs lean ground turkey
1/2 cup flaxmeal (2 ounces)
1/2 small red bell pepper, finely diced
2 scallions, thinly sliced
6 tbsp reduced-fat soft goat cheese, preferably one flavored with herbs or garlic, divided use
3/4 tsp salt, divided use
4 tsp extra-virgin olive oil
1/4 cup water
4 very thin whole-wheat sandwich rolls (1.5 ounces each) split or 8 slices multigrain bread (optional)
1 tbsp balsamic vinegar
4 thick slices tomato
Bibb lettuce (optional)

In a large bowl, combine the turkey, flaxmeal, bell pepper, scallions, 2 tablespoons of the goat cheese, and 1/2 teaspoon of the salt. Using your hands, blend well and form into 4 balls.

Poke a hole into the center of each ball and stuff each with 1 tablespoon of the remaining goat cheese. Pinch the turkey mixture to seal in the cheese and gently form into 4 patties. Make them as flat as you can (to speed the cooking), taking care not to squeeze the cheese out.

In a large nonstick skillet, heat the oil over medium-high heat. Sprinkle the pan with the remaining 1/4 teaspoon salt. Reduce the heat to medium, add the patties, and cook until browned on 1 side, about 3 minutes. Turn the patties over and cook for 2 minutes longer. Add 1/4 cup water to the pan, reduce the heat to a high simmer, and cover. Cook for 8 to 10 minutes, until the burgers are cooked all the way through.

Meanwhile, lightly toast the sandwich rolls, if using.

To serve, brush 1 side of each of 4 roll halves with the balsamic vinegar. Top with a burger, a tomato slice, lettuce (if using), and the other roll half.

Makes 4 servings

Per serving (with roll): 371 calories, 11g fat, 1g saturated fat, 46g protein, 28g carbohydrate, 9g fiber, 832mg sodium

Per serving (without roll): 278 calories, 10g fat, 1g saturated fat, 42g protein, 8g carbohydrate, 4g fiber, 597mg sodium

Source: The South Beach Diet Super Quick Cookbook by Arthur Agatston