Blueberry-Beef Burgers

Whatever the season, burgers remain America's favorite sandwich. When it is too cold to grill outdoors, broil the patties or use an indoor grill. In addition to the standard fixings-ketchup, salsa, onions and tomatoes-make your burgers more nutritious by adding dark greens, such as watercress or spinach.

Patsy Jamieson

Used by permission. (c) Eating Well, Inc.

Blueberry-Beef Burgers

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    Ingredients

    2 slices whole-wheat country bread, crusts removed, torn into pieces 2 cloves garlic, minced
    1/3 cup fresh or frozen and thawed blueberries 1/4 teaspoon salt, or to taste
    1 tablespoon balsamic vinegar Freshly ground pepper, to taste
    2 teaspoons Dijon mustard 12 ounces 90%-lean ground beef
    1 teaspoon Worcestershire sauce

    directions

    Prep: 20 min Total: 30 min (Quick)
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    • 1

      Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. (No need to wash the workbowl.)

    • 2

      Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the food processor; process until pureed. Scrape into the bowl with the breadcrumbs. Add ground beef and mix well with a potato masher. Divide the mixture into four equal portions; form into 1/2-inch-thick patties, about 4 inches in diameter.

    • 3

      Meanwhile, preheat broiler or heat an indoor or outdoor grill to medium-high. If using the broiler, coat a broiler pan with cooking spray. If using a grill, oil the grill rack by rubbing it with an oil-soaked paper towel. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side. An instant-read thermometer inserted in the center should register 160F. Serve immediately, with or without rolls and toppings.

    nutritional information

    Calories:
    200
    Fiber:
    1 g
    Fat:
    9 g
    Saturated Fat:
    4 g
    Carbohydrates:
    9 g
    Protein:
    19 g
    Sodium:
    343 mg
    Monounsaturated Fat:
    4 g
    Exchanges:
    1/2 starch, 2 1/2 lean protein, 1 fat
    Cholesterol:
    55 g
    Carbohydrate Servings:
    1/2
    Potassium:
    343 mg
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