Tasty Extra-Lean Burgers
Tasty Extra-Lean Burgers
Photography by Matthew Kimura
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 235 |
| pro | 26 g |
| total fat | 11 g |
| sat. fat | 4 g |
| carb | 8 g |
| fibre | 1 g |
| chol | 109 mg |
| sodium | 368 mg |
| % RDI: | - |
| calcium | 4 |
| iron | 23 |
| vit A | 5 |
| vit C | 10 |
| folate | 10 |
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.
Ingredients
- 1 egg or egg white
- 2 tbsp tomato juice
- 1 tbsp Dijon mustard
- 1 tsp Worcestershire sauce
- 1/4 cup minced fresh parsley
- 1/4 cup dry whole wheat breadcrumbs
- 1 small onion, finely grated
- 4 tsp minced fresh basil
- 1 tbsp chopped capers, (optional)
- 1/2 tsp pepper
- 1/4 tsp salt
- 1 lb extra-lean ground beef
Preparation
In bowl, whisk together egg, tomato juice, mustard and Worcestershire sauce. Stir in parsley, bread crumbs, onion, basil, capers (if using), pepper and sa< 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.
Source : Canadian Living Magazine: June 2004
- Keywords : Main Course; Grill/Barbecue; Reduced fat; Canada Day; Beef; Onions; Bread crumbs; Parsley;
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