Cherry Burgers

Cherry Burgers

Mixing dried cherries into ground beef reduces fat and increases antioxidants. Serve the burgers with your favorite garnishes.

Nutirion Profile: Heart Healthy High Calcium High Fiber Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 30 min 30 min

Directions

Ingredients

  • 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)

Cooking Instruction

Step 1

Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.

Step 2

Preheat grill to medium (see Broiler Variation).

Step 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.)

Step 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.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 431
  • Carbohydrates: 54g
  • Fat: 10g
  • Protein: 32g
  • Dietary Fiber: 7g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 0g
  • Cholesterol: 65mg
  • Potassium: 175mg
  • Sodium: 587mg
  • Exchanges: 2 starch, 1 fruit, 3 lean meat
  • Carbohydrate Servings: 3

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