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Beef Burgers with Corn Salsa

1/2 cup frozen corn 
1/2 cup peeled, seeded and chopped tomato 
1 can (4 ounces) diced green chilies, divided 
1 tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro leaves 
1 tablespoon vinegar 
1 teaspoon olive oil 
1/4 cup fine dry bread crumbs 
3 tablespoons fat-free (skim) milk 
1/4 teaspoon garlic powder 
12 ounces 95% lean ground beef 

Prepare corn according to package directions, omitting salt; drain
Combine corn, tomato, 2 tablespoons green chilies, cilantro, vinegar and oil in small bowl
Cover and refrigerate. 
Preheat broiler
Combine bread crumbs, remaining green chilies, skim milk and garlic powder in medium bowl
Add beef; blend well to combine
Shape to form four 3/4-inch-thick patties
Place on broiler pan. Broil 4 inches from heat 6 minutes
Turn and broil 6 to 8 minutes or until beef is no longer pink in center
Spoon salsa over patties

Food exchange 1/2 Starch 1 Vegetable 2-1/2 Meat 1 Fat
(1 burger with 1 tablespoon plus 2 teaspoons salsa) 
Calories 180 Calories from Fat 30 % Total Fat 6 g Saturated Fat 2 g 
Cholesterol 33 mg Carbohydrate 13 g Fiber 2 g Protein 19 g Sodium 101 mg

Courtesy Diabetic Cooking

Serves 4