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Italian Beef Sandwiches

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Italian Beef Sandwiches
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Looking for an Italian dinner? Then try these hearty beef sandwiches made using whole-grain buns – ready in 30 minutes!

Ingredients

3/4
lb extra-lean (at least 90%) ground beef
2
tablespoons unseasoned dry bread crumbs
1/4
cup fat-free (skim) milk
3/4
teaspoons dried oregano leaves
1/2
teaspoon fennel seed, crushed
1/2
teaspoon garlic powder
1/8
to 1/4 teaspoon crushed red pepper flakes
1
medium onion, halved, thinly sliced
1
medium green bell pepper, thinly sliced
1
tablespoon water
4
whole-grain burger buns, split
Mustard, if desired

Directions

  • 1 In medium bowl, mix beef, bread crumbs, milk, oregano, fennel, garlic powder and pepper flakes. Shape mixture into 4 patties, 1/2 inch thick.
  • 2 Heat 8-inch nonstick skillet over medium heat. Add onion, bell pepper and water; cover and cook 5 minutes, stirring occasionally, until vegetables are crisp-tender. Remove vegetables from skillet; cover to keep warm.
  • 3 Wipe skillet clean; heat again over medium heat. Add patties; cook 10 to 12 minutes, turning once, until thermometer inserted in center of patties reads 160°F. Serve patties and vegetables in buns. Top with mustard.
Tips  

Try to make small changes. Eat a bit less meat, use skim milk and walk a little more during the day. These small changes will add up over time.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Sandwich
Calories
270
(
Calories from Fat
80
)
Daily Value
Total Fat
9g
13%
(
Saturated Fat
3g
15%
,
Trans Fat
1/2g
)
Cholesterol
55mg
18%
Sodium
270mg
11%
Potassium
430mg
12%
Total Carbohydrate
25g
8%
(
Dietary Fiber
4g
17%
,
Sugars
7g
)
Protein
23g
Daily Value*:
Vitamin A
4%
4%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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