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 |
- Portion size: 4
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 1eggeggs or egg white
- 2 tbsp 2tbsptomato juice
- 1 tbsp 1tbspDijon mustard
- 1 tsp 1tspWorcestershire sauce
- 1/4 cup 1/4cupminced fresh parsley
- 1/4 cup 1/4cupdry whole wheat breadcrumbs
- 1 1small onion, finely grated
- 4 tsp 4tspminced fresh basil
- 1 tbsp 1tbspchopped capercapers, (optional)
- 1/2 tsp 1/2tsppepper
- 1/4 tsp 1/4tspsalt
- 1 lb 1lbextra-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.
Source : Canadian Living Magazine: June 2004
