Guiltless Burger & Shoestring Fries

Ingredients

• 1 lb lean ground beef (5% fat), thawed
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp ground black pepper
• 2 medium tomatoes, sliced
• 1 medium red onion, sliced thinly
• 4 leaves red lettuce
• 4 whole wheat hamburger buns
• 8 tsp ketchup
• 2 tsp mustard
• 4 cups frozen shoestring fries