27 juin 2012
Cherry Burger (healthy)
Ingredients
- 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
- 12 ounces lean ground beef
- 1/2 cup dried cherries, finely chopped
- 1/2 cup coarse dry whole-wheat breadcrumbs, (see Note)
- 1 clove garlic, minced
- 1 tablespoon balsamic vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 4 whole-wheat English muffins, split
- 4 lettuce leaves
- 1/4 cup Cherry Ketchup, (recipe follows)
Preparation
- Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
- Preheat grill to medium (see Broiler Variation).
- Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
- Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
- Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices, lettuce and about 1 tablespoon Cherry Ketchup each. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side
Preparation
- Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
- Preheat grill to medium (see Broiler Variation).
- Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
- Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
- Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices, lettuce and about 1 tablespoon Cherry Ketchup each. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.
Nutrition
Per serving: 431 calories; 10 g fat ( 3 g sat , 0 g mono ); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
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