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° (for beef or chicken), 4 to 5 minutes per side.
Tip: 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.)
1 1/2 starch, 1/2 vegetable, 4 lean meat, 1 fat