Cherry Burgers

Cherry Burgers

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

Ingredients

  1. 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
  2. 12 ounces lean ground beef
  3. 1/2 cup dried cherries, finely chopped
  4. 1/2 cup coarse dry whole-wheat breadcrumbs, (see Note)
  5. 1 clove garlic, minced
  6. 1 tablespoon balsamic vinegar
  7. 2 teaspoons Dijon mustard
  8. 1 teaspoon Worcestershire sauce
  9. 1/4 teaspoon salt
  10. 1/4 teaspoon freshly ground pepper
  11. 4 whole-wheat English muffins, split
  12. 4 lettuce leaves
  13. 1/4 cup Cherry Ketchup, (recipe follows)

Preparation

  1. Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
  2. Preheat grill to medium (see Broiler Variation).
  3. 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.)
  4. 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.
  5. 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

This Recipe Calls For:

Nutrition

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