Tasty Extra-Lean Burgers
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.
Servings: 4
Ingredients:
| 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% |
Suggested Recipes
-
1 egg or egg white
2 tbsp (25 mL) tomato juice
1 tbsp (15 mL) dijon mustard
1 tsp (5 mL) worcestershire sauce
1/4 cup (50 mL) minced fresh parsley
1/4 cup (50 mL) dry whole wheat bread crumbs
1 small onion, finely grated
4 tsp (20 mL) minced fresh basil
1 tbsp (15 mL) chopped capers (optional)
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) salt
1 lb (500 g) 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 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.
Tags:
Source
Canadian Living Magazine: June 2004
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