Ingredients

For each burger, you'll need:
1 tablespoon low-fat mayonnaise
1/2 teaspoon ketchup
1/2 teaspoon yellow mustard
1/4 pound 96 percent lean ground beef
1 slice ( 3/4 ounce) fat-free American cheese (optional)
1 whole-grain or whole-wheat hamburger bun (about 4 inches)
1/4 cup chopped romaine lettuce leaves
1 thin slice red onion
3 dill pickle rounds

Directions

In a small bowl, combine mayonnaise, ketchup and mustard. Stir to mix. Set aside. Shape beef into a patty that is about 1/2-inch wider than the bun. Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook 1-2 minutes per side, or until desired doneness. DON'T smash the burger with a spatula. About 30 seconds before the burger is cooked, top with the cheese, if desired. Place bun halves, cut sides down, on the pan or grill. Cook about 45 seconds, or until toasted.

Place the bun bottom on a serving plate. Top with the patty, lettuce, onion and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serves 1.

Nutrition per serving: 281 calories, 26 grams protein, 27 grams carbohydrates, 9 grams fat (2 grams saturated), 60 mg cholesterol, 4 grams fiber, 736 mg sodium.