Blueberry-Beef Burgers
From: EatingWellWhatever the season, burgers remain America's favorite sandwich. When it is too cold to grill outdoors, broil the patties or use an indoor grill. In addition to the standard fixings--ketchup, salsa, onions and tomatoes--make your burgers more nutritious by adding dark greens, such as watercress or spinach.
Servings: 4 servings
Prep: 20 mins
Total: 30 mins
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Ingredients
2 slices whole-wheat country bread, crusts removed, torn into pieces
1/3 cup fresh or frozen and thawed blueberries
1 tablespoon balsamic vinegar
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
2 cloves garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
12 ounces 90%-lean ground beef
Directions
1. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. (No need to wash the workbowl.)
2. Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the food processor; process until pureed. Scrape into the bowl with the breadcrumbs. Add ground beef and mix well with a potato masher. Divide the mixture into four equal portions; form into 1/2-inch-thick patties, about 4 inches in diameter.
3. Meanwhile, preheat broiler or heat an indoor or outdoor grill to medium-high. If using the broiler, coat a broiler pan with cooking spray. If using a grill, oil the grill rack by rubbing it with an oil-soaked paper towel. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side. An instant-read thermometer inserted in the center should register 160 degrees F. Serve immediately, with or without rolls and toppings.
Nutrition Facts
Calories 200, Total Fat 9 g, Saturated Fat 4 g, Monounsaturated Fat 4 g, Cholesterol 55 mg, Sodium 343 mg, Carbohydrate 9 g, Fiber 1 g, Protein 19 g, Potassium 343 mg. Exchanges: Starch 0.5,Lean Meat 20.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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