Blueberry-Beef Burgers

From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004) — Subscribe Now!

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.

4 servings

Active Time: 20 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

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

Preparation

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

Nutrition

Per serving: 200 calories; 9 g fat (4 g sat, 4 g mono); 55 mg cholesterol; 9 g carbohydrates; 19 g protein; 1 g fiber; 343 mg sodium; 343 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 21/2 lean protein, 1 fat