Hand-Chopped Steak Burgers with Caramelized Fennel

Hand-Chopped Steak Burgers with Caramelized Fennel

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From: EatingWell Magazine, November/December 2018

Chopping steak instead of using ground beef to make these healthy burgers gives them a more toothsome texture. Come summer, give this a cooler spin by tossing the raw fennel with 2 tablespoons vinegar and 1 tablespoon oil to serve alongside.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 medium fennel bulbs with fronds (about 1½ pounds)
  • 1 pound boneless strip steak
  • 1 clove garlic, grated
  • ¾ teaspoon salt, divided
  • 2 tablespoons extra-virgin olive oil
  • ¼ cup red-wine vinegar
  • 1 tablespoon chopped fresh sage

Preparation

  • Prep

  • Ready In

  1. Finely chop ½ cup fennel fronds and set aside (reserve remaining fronds for another use). Halve, core and thinly slice the bulbs.
  2. Chop steak into ¼-inch pieces. Combine in a medium bowl with garlic and ¼ teaspoon salt; mix well. Shape into 4 patties about ¾ inch thick.
  3. Heat oil in a large skillet over medium-high heat. Add the burgers and cook, turning once, until browned, 3 to 5 minutes for medium-rare. Transfer to a plate.
  4. Reduce heat to medium. Add the sliced fennel and cook, stirring occasionally, until lightly browned, 2 to 3 minutes. Add vinegar, sage and the remaining ½ teaspoon salt and cook, scraping any browned bits, until the liquid has evaporated and the fennel is just tender, 4 to 5 minutes. Remove from heat and stir in the reserved fennel fronds and any accumulated juices from the burgers. Serve the fennel with the burgers.

Nutrition information

  • Serving size: 1 burger and about ¾ cup fennel
  • Per serving: 321 calories; 19 g fat(6 g sat); 4 g fiber; 10 g carbohydrates; 28 g protein; 40 mcg folate; 81 mg cholesterol; 5 g sugars; 0 g added sugars; 1,524 IU vitamin A; 21 mg vitamin C; 85 mg calcium; 4 mg iron; 560 mg sodium; 879 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (30% dv), Iron (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein, 2 vegetable, 1½ fat

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