In this healthy burger recipe, dried cherries are mixed into ground beef to reduce fat and increase antioxidants. Serve the burgers with your favorite garnishes. And, if you think that ketchup is made only from tomatoes, think again! Tart cherries are simmered in this delicious healthy ketchup recipe to make a fine condiment for just about any poultry or meat. Try the leftover ketchup with grilled chicken or pork, or as a dip with sweet potato fries.
Make Ahead Tip: Cover and refrigerate the ketchup (Step 1) for up to 2 weeks.
To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian's brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.
2 starch, 1 fruit, 3 lean meat