Tasty Extra-Lean Burgers

Tasty Extra Lean Burgers 150 Author: Canadian Living Credits: Tasty Extra Lean Burgers 150

Grated onion and tomato juice provide moisture for extra-lean beef in this selection from Canadian Living's June issue story, "Our Very Best Burgers." Mustard and capers give it real zing. For anchovy lovers, mash in two anchovy fillets, rinsed to remove excess salt. Top with Fresh Tomato and Onion Relish.

  • Portion size 4 servings

Ingredients

  • 1 egg
  • 1 egg white
  • 2 tablespoons tomato juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1/4 cup minced fresh parsley
  • 1/4 cup dry whole wheat breadcrumbs
  • 1 small onion finely grated
  • 4 teaspoons minced fresh basil
  • 1 tablespoon chopped caper (optional)
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1 lb extra-lean ground beef

Method

Fresh Tomato and Onion Relish

In bowl, whisk together egg, tomato juice, mustard and Worcestershire sauce. Stir in parsley, bread crumbs, onion, basil, capers (if using), pepper and salt; mix in beef. Shape into four 3/4-inch (2 cm) thick patties. (Make-ahead: Wrap, separated by waxed paper, and refrigerate for up to 24 hours or freeze for up to 1 month; thaw in refrigerator.)

Place on greased grill over medium heat; close lid and grill, turning once, until no longer pink inside and digital thermometer inserted sideways into centre reads 160°F (71°C), about 15 minutes.

Nutritional facts <b>Per serving:</b> about

  • Sodium 368 mg
  • Protein 26 g
  • Calories 235.0
  • Total fat 11 g
  • Cholesterol 109 mg
  • Saturated fat 4 g
  • Total carbohydrate 8 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 10.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 5.0
  • Vitamin C 10.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tasty Extra-Lean Burgers

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