Total Recipe Time: 35 to 40 minutes
1 pound Ground Beef (93% lean or leaner)
9 whole wheat small hamburger or slider buns, split, divided
1/4 cup minced onion 1 egg white 2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon pepper
Topping Variations: Mango-Pineapple Salsa, Spicy Caramelized Onions or Creamy Yogurt-Feta Sauce (recipes follow)
1. Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
2. Combine Ground Beef, 1/2 cup bread crumbs, onion, egg white, garlic, salt and pepper in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
3. Place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. About 1-1/2 minutes before burgers are done, place rolls, cut-sides down, on grid. Grill until lightly toasted.
4. Serve burgers in buns with Topping Variation(s), as desired. Close sandwiches.
Mango-Pineapple Salsa: Combine 1/2 cup finely diced ripe mango or 1/2 cup finely diced drained jarred ripe mango, 1/3 cup finely chopped fresh pineapple or 1/3 cup drained canned crushed pineapple, 1/4 cup finely chopped tomato, 1 to 2 tablespoons finely chopped jalapeño pepper, 1 tablespoon finely chopped fresh mint, 1 tablespoon fresh lime juice and 1/4 teaspoon salt in small bowl. Refrigerate until ready to use. Makes 1 cup
Spicy Caramelized Onions: Heat 1 tablespoon olive oil in large nonstick skillet over medium heat until hot. Add 3 cups thinly sliced yellow onions and 2 to 3 medium thinly sliced red or green jalapeño peppers or 6 thinly sliced baby sweet red bell peppers. Cook 5 minutes, stirring occasionally. Reduce heat to medium-low; stir in 1/2 teaspoon cumin. Cook 15 to 18 minutes or until onions are very tender and golden brown, stirring frequently. Season with salt, as desired. Makes 1-1/2 cups
Creamy Yogurt-Feta Sauce: Combine 1/2 cup reduced-fat or nonfat plain or Greek yogurt, 1/4 cup reduced-fat or regular crumbled feta cheese, 2 tablespoons minced onion and 1 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano leaves in small bowl. Season with salt and pepper, as desired. Refrigerate until ready to use. Makes about 3/4 cup
Makes 8 burgers
Cook’s Tip: To broil burgers, preheat broiler. Place burgers on rack in broiler pan so surface of beef is 2 to 3 inches from heat element. Broil 9 to 10 minutes to medium (160°F) doneness, turning the burgers once. Place buns, cut sides up, on broiler pan so surface is 2 to 3 inches from heat element. Broil 45 to 60 seconds or until lightly toasted.
Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Serving Suggestion: Serve burgers with fresh or pickled vegetables.
Nutrition information per serving, with spicy caramelized onions: 257 calories; 8 g fat (2 g saturated fat; 4 g monounsaturated fat); 38 mg cholesterol; 443 mg sodium; 30 g carbohydrate; 4.6 g fiber; 18 g protein; 6.2 mg niacin; 0.4 mg vitamin B6; 1.1 mcg vitamin B12; 2.7 mg iron; 34.1 mcg selenium; 4.0 mg zinc; 55.6 mg choline. This recipe is an excellent source of protein, niacin, vitamin B6, selenium and zinc; and a good source of fiber, vitamin B12, iron and choline.
Nutrition information per serving, with creamy yogurt-feta sauce: 242 calories; 7 g fat (3 g saturated fat; 2 g monounsaturated fat); 40 mg cholesterol; 511 mg sodium; 27 g carbohydrate; 3.8 g fiber; 19 g protein; 6.1 mg niacin; 0.3 mg vitamin B6; 1.2 mcg vitamin B12; 2.6 mg iron; 34.4 mcg selenium; 4.1 mg zinc; 55.2 mg choline. This recipe is an excellent source of protein, niacin, vitamin B12, selenium and zinc; and a good source of fiber, vitamin B6, iron and choline.
Nutrition information per serving, with mango-pineapple salsa: 235 calories; 6 g fat (2 g saturated fat; 2 g monounsaturated fat); 38 mg cholesterol; 515 mg sodium; 28 g carbohydrate; 4.1 g fiber; 17 g protein; 6.2 mg niacin; 0.3 mg vitamin B6; 1.1 mcg vitamin B12; 2.7 mg iron; 33.9 mcg selenium; 4.0 mg zinc; 54.4 mg choline. This recipe is an excellent source of protein, niacin, selenium and zinc; and a good source of fiber, vitamin B6, vitamin B12 and iron.