Add beef, Worcestershire (or steak sauce) and pepper to the onion and gently combine without overmixing. Form into four patties, about 3/4 inch thick.

Oil the grill rack (see note). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 165 F, 4 to 5 minutes per side.

Assemble the burgers on toasted buns with the ketchup-mayonnaise sauce, tomato slices and lettuce.

Recipe notes: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Stovetop variation: Coat a nonstick pan, preferably cast-iron (or a grill pan), with cooking spray and heat over medium-high heat for 1 to 2 minutes. Add burgers, reduce heat to medium and cook, turning once, until an instant-read thermometer registers 155 F (for pork and bison) or 165 F (for beef or chicken), 4 to 5 minutes per side.

Recipe Nutrition: Per serving: 375 calories; 16 g fat (4 g sat, 7 g mono); 71 mg cholesterol; 31 g carbohydrate; 4 g added sugars; 8 g total sugars; 27 g protein; 2 g fiber; 536 mg sodium; 518 mg potassium.

Nutrition Bonus: Vitamin A (41 percent daily value), Zinc (39 percent dv), Iron (26 percent dv), Folate (24 percent dv), Vitamin C (15 percent dv).

2 Carbohydrate Serving(s)

Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)