Mixing dried cherries into ground beef reduces fat and increases antioxidants. Serve the burgers with your favorite garnishes.
From EatingWell: March/April 2008
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes
- 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
- 12 ounces lean ground beef
- 1/2 cup dried cherries, finely chopped
- 1/2 cup coarse dry whole-wheat breadcrumbs, (see Note)
- 1 clove garlic, minced
- 1 tablespoon balsamic vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 4 whole-wheat English muffins, split
- 4 lettuce leaves
- 1/4 cup Cherry Ketchup, (recipe follows)
- Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
- Preheat grill to medium (see Broiler Variation).
- Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
- Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
- Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices, lettuce and about 1 tablespoon Cherry Ketchup each. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.
Tips & Notes
- Note: We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs.
- Tip: To oil a grill rack: Oil a folded paper towel and use tongs to rub it over the rack. (Do not use cooking spray on a hot grill.
This Recipe Calls For:
Nutrition Per Serving: 431 calories; 10 g fat (3 g sat, 0 g mono); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
3 Carbohydrate Serving
Exchanges: 2 starch, 1 fruit, 3 lean meat