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A Simply Better Burger

rsz_burgers_2(1)If you’re looking for a better burger recipe, be sure to try this one. My neighbours gave it two big thumbs up, including Mike who is definitely a burger guy! What makes these burgers better? First, they’re made with extra lean ground beef so they’re lower in fat than most burgers (lean ground sirloin, turkey or chicken can also be used). Second, they’re made with an awesome mix of antioxidant-rich herbs, spices, onions and garlic which add not only great taste, but also help prevent carcinogens from forming as the burgers are grilling. I serve them with whole grain buns (thin flat bread style), fresh lettuce, sliced tomatoes and pickles. Melting a thin slice of really old white cheddar cheese on top is also highly recommended. Enjoy!

P.S.  Limit red meat to a maximum of three times a week and ideally less.  Choose other protein sources like beans, fish (including higher fat fish, like salmon), nuts and poultry (skin removed) more often.

Makes 5 burgers (each burger is about 3 oz/85 g)

Ingredients:

1 lb (454 g) extra lean ground beef
1 egg, beaten
¼ cup (60 mL) breadcrumbs
2 cloves garlic, minced
2 green onions, very finely chopped (including the green part)
2 jalapeño peppers, very finely chopped (seeds removed)
2 tsp (10 mL) ground cumin
1 tbsp (15 mL) fresh, chopped rosemary
1 tbsp(15 mL) Worcestershire sauce
1 tbsp (15 mL) light soy sauce
1 tbsp (15 mL) Dijon mustard
¼ tsp (1 mL) freshly ground pepper
Grated peel (zest) of one lemon

Please note: For spicier burgers add back some of the seeds from the jalapeño peppers.

Directions:
1.  Put all of the ingredients into a medium size bowl. Mix thoroughly with your hands.
2.  Divide and shape meat mixture into five patties.  Each patty should be about ½ inch (1 cm) thick.
3.  Place patties on greased grill over medium heat. Cook for about 4 to 5 minutes per side or until done and no longer pink inside.

Nutrition information (per burger, without bun or added toppings): 226 calories, 9 g fat, 3.5 g saturated fat, 5 g carbs, .5 g sugars, 1 g fibre, 29 g protein, 293 mg sodium

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Liz

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