From EatingWell: May/June 2011
Slow-cooked onions add moisture and flavor to these lean beef burgers. A quick blend of mayonnaise, ketchup, relish and vinegar makes a perfect tangy, sweet and creamy “special sauce” for this burger. We love the dill relish here, but use sweet relish if you prefer it. Serve with sweet potato fries.
- 1 medium onion, chopped
- 1 tablespoon canola oil
- 2 tablespoons ketchup, divided
- 2 tablespoons low-fat mayonnaise
- 2 teaspoons dill pickle relish
- 1 teaspoon distilled white vinegar
- 1 pound lean (90% or leaner) ground beef
- 2 tablespoons Worcestershire sauce or steak sauce
- 1/2 teaspoon freshly ground pepper
- 4 sesame-seed or other hamburger buns, toasted
- 4 slices tomato
- 4 leaves green-leaf lettuce
- Preheat grill to medium-high (or see Stovetop Variation).
- Combine onion, oil and 1 tablespoon ketchup in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft, 5 to 8 minutes more. Transfer to a medium bowl and let cool for a few minutes.
- Meanwhile, combine the remaining 1 tablespoon ketchup, mayonnaise, relish and vinegar in a small bowl. Set aside.
- Add beef, Worcestershire (or steak sauce) and pepper to the onion and gently combine without overmixing. Form into 4 patties, about 3/4 inch thick.
- Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 165°F, 4 to 5 minutes per side.
- Assemble the burgers on toasted buns with the ketchup-mayonnaise sauce, tomato slices and lettuce.
Tips & Notes
- Make Ahead Tip: Prepare ketchup-mayonnaise sauce (Step 3) and refrigerate for up to 1 day.
- Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
- Stovetop Variation: Coat a nonstick pan, preferably cast-iron (or a grill pan), with cooking spray and heat over medium-high heat for 1 to 2 minutes. Add burgers, reduce heat to medium and cook, turning once, until an instant-read thermometer registers 155°F (for pork and bison) or 165° (for beef or chicken), 4 to 5 minutes per side.
Per serving: 375 calories; 16 g fat (5 g sat, 7 g mono); 71 mg cholesterol; 31 g carbohydrates; 4 g added sugars; 27 g protein; 2 g fiber; 536 mg sodium; 518 mg potassium.
Nutrition Bonus: Vitamin A (41% daily value), Zinc (39% dv), Iron (26% dv), Folate (24% dv), Vitamin C (15% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
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- Main Ingredient
- Ease of Preparation
- Total Time
- 45 minutes or less
- May/June 2011