Blueberry-Beef Burgers

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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.

Blueberry-Beef Burgers
Nutritionist Tested & Approved

Time: 30 minutes (20 minutes prep)

  • 2 slices whole-wheat country bread, crusts removed, torn into pieces

  • 1/3 cup fresh or frozen and thawed blueberries

  • 1 tablespoon balsamic vinegar

  • 2 teaspoons Dijon mustard

  • 1 teaspoon Worcestershire sauce

  • 2 cloves garlic, minced

  • 1/4 teaspoon salt, or to taste

  • Freshly ground pepper, to taste

  • 12 ounces 90%-lean ground beef

  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 160°F. Serve immediately, with or without rolls and toppings.

Nutritional Facts

Dietary Fiber
Monounsaturated Fat
Saturated Fat
Carbohydrate Servings
1/2 starch
2 1/2 lean protein
1 fat

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

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1 reply

evaziem 2014-05-14 09:58:00 -0500 Report

Bread again? What is wrong with eating all this without the bun?
The fact that it's whole grain, does not change that it is GRAIN.

"Whole wheat" is a SPIN!!! The difference between the wheat flour and whole wheat flour is the husks that are milled into the whole version. There is still the white pure simple carb-white flour that spikes one's blood sugar, period.

If you are already insulin and leptin resistant grains will raise your
insulin and leptin levels, which is a major driver of most chronic diseases.
Besides, most whole grain products on the market are highly processed, which
further deteriorates their value.

Intake of grains should be as close to ZERO as possible. Dr. Sears wrote recently that eating grains is true for birds, not for us.

- make us fat,
- elevate our blood glucose leading to diabetes,
- give us gluten (i.e. GLUE that creates plaque in arteries and brain blood vessels) leading to leaky gut and in some the Celiac disease,
- give us inflammation that is the root cause of most chronic diseases like diabetes, heart diseases, arthritis, Alzheimer's and more.

Google it.