Ingredients:
1 pound ground sirloin or ground turkey with around 6% fat
3 tablespoons dry Italian bread crumbs
3 to 4 tablespoons egg substitute
3 green onions, chopped
1 tablespoon Cajun seasoning
1 tablespoon prepared mustard
4 slices (4 ounces) reduced-fat Monterey Jack or Mozzarella cheese
4 whole-grain buns
1/4 cup barbecue sauce
4 lettuce leaves
4 large tomato slices
about 12 rings of red onion

Directions:

• Preheat grill for high heat.
• In an 8 cup measure, blend the ground beef, bread crumbs, 3 tablespoons of egg substitute, green onions, 1 tablespoon Cajun seasoning, and mustard by mixing with hands. Form into 4 patties by hand or using a patty press.
• Lightly coat the grill grate with canola cooking spray, and cook the patties 5 minutes per side, or until well done. Place a slice of the cheese on each burger, and allow to melt.
• Serve the burgers on whole grain buns dressed with barbecue sauce, lettuce, tomato and onion.

Yields 4 Servings.

Nutritional Information:
420 calories, 35 g protein, 39 g carbohydrate, 14 g fat (6 g saturated fat, 6.3 g monounsaturated fat, 1.4 g polyunsaturated fat), 46 mg cholesterol, 5 g fiber, 800 mg sodium. Calories from fat: 30%.