A healthy burger is not something you can easily find in fast-food restaurants today. This one has all the elements of an amazing burger while maintaining great nutritional value. The surprise is the cheese and sautéed onion pocket in the burger.

INGREDIENTS
1 lb lean ground beef
2 tsp crushed garlic
1/4 cup finely chopped green onions
2 Tbsp ketchup
1 egg
2 Tbsp seasoned dry breadcrumbs
pinch of salt and pepper
3/4 cup finely chopped onion
1 tsp vegetable oil
1/3 cup shredded cheddar cheese
INSTRUCTIONS
1. Preheat the oven to 400°F or preheat a grill or barbecue to medium-high.

2. In a bowl, mix together the beef, garlic, green onions, ketchup, egg and breadcrumbs, and salt and pepper to taste, until well combined. Form into 5 hamburgers.

3. In small, nonstick skillet, sauté the onions in oil until softened. Make a pocket in each hamburger and evenly stuff with onions and cheese. Press the meat mixture around the opening to seal.

4. Lightly coat the grill with cooking spray and grill burgers for 10 to 15 minutes or until no longer pink inside, turning the patties once.

NOTES
Nutritional Analysis per Serving

Calories 240
Protein 21 g
Fat 13 g
Saturated Fat 4.5 g
Carbohydrates 5 g
Cholesterol 102 mg
Sodium 181 mg
Fiber 1 g

Prep Time: 10 minutes
Cook Time: 10 minutes

Make Ahead: Make the patties a day in advance. Grill just before serving. These can also be frozen for up to a month.

Serves 5

Nutrition Watch: A McDonald's Big Mac has 260 calories, 29 g of fat and 1,050 mg of sodium. Why not make your own? Use the freshest ingredients and end up with half the fat and sodium.