Marge Perry: 3 simple burgers

September 2, 2009

Photo credit: Photo by Marge Perry | Cheddar burger with balsamic-caramelized onion

CHEDDAR BURGER WITH BALSAMIC-CARAMELIZED ONION

1 tablespoon olive oil

2 cups thinly sliced onion

3/4 teaspoon salt, divided

1 tablespoon balsamic vinegar

1 pound lean (7 percent fat) ground beef

1/8 teaspoon black pepper

1/2 cup shredded light Cheddar

4 tomato slices

4 hamburger rolls

1. Heat oil in a large, nonstick skillet over medium-high. Add onions and 1/4 teaspoon of salt and cook, stirring occasionally, for 10 to 12 minutes, until very soft and deeply golden. Stir in balsamic vinegar and cook 2 to 3 minutes longer, until vinegar no longer has a sharp flavor. Set aside.

2. Combine beef with remaining salt and pepper. Taking care not to overwork the meat, form it into four evenly sized patties. Coat the grill pan or grill rack with cooking spray and heat to medium-high. Add the burgers and cook 4 to 5 minutes; turn and cook another 4 minutes. Top with the Cheddar and cook until cheese melts and burgers are at desired doneness.

3. Place a tomato slice on the bottom of each roll; top with the burger and the onions; close and serve. Makes 4 servings.

Nutritional analysis for each serving: 374 calories, 31 g protein, 30 g carbohydrates, 3 g fiber, 16 g fat, 7 g saturated fat, 74 mg cholesterol, 802 mg sodium

MOROCCAN TURKEY BURGERS

1/4 cup currants

1/4 cup chopped scallion

1 tablespoon tomato paste

1/2 teaspoon salt

1/8 teaspoon ground cinnamon

1/8 teaspoon ground ginger

1 1/4 pounds lean ground turkey

1 tablespoon olive oil

1/4 cup light mayonnaise

2 teaspoons lemon juice

1/4 teaspoon ground cumin

1/8 teaspoon cayenne pepper

1. Combine currants, scallion, tomato paste, salt, cinnamon, and ginger in a bowl; mix in ground turkey, taking care to not overwork meat. Divide mixture into fourths and gently form into four equal-size patties.

2. Heat oil in a large, nonstick pan over medium high. Add burgers and cook, turning once, until they reach an internal temperature of 165 degrees, 5 to 6 minutes on each side.

3. Meanwhile, combine mayonnaise, lemon juice, cumin, and cayenne pepper in a bowl. Spoon sauce over each burger. Makes 4 servings.

Nutritional analysis for each serving: 315 calories, 30 g protein, 10 g carbohydrates, 1 g fiber, 19 g fat, 4 g saturated fat, 94 mg cholesterol, 517 mg sodium

PESTO BURGER

1/4 cup prepared pesto, divided

1/4 teaspoon salt

1/8 teaspoon black pepper

1 pound lean ground turkey

1 tablespoon olive oil

1/2 cup light shredded mozzarella

4 thick slices of tomato

4 sourdough or ciabatta rolls, split

1. Combine 2 tablespoons of the pesto, salt and pepper in a bowl. Toss with the ground turkey, taking care to not overwork the mixture. Divide into fourths: form into four evenly sized patties.

2. Heat oil in a large, nonstick pan over medium-high heat. Add burgers and cook 5 minutes. Turn and cook another 5 minutes. Top with shredded mozzarella; cover pan and cook until the internal temperature of the burgers is 165 degrees and the cheese is melted, 2 to 3 minutes longer.

3. Spread remaining pesto on bottom half of each roll; top with tomato slice and burger. Close the sandwich and serve immediately. Makes 4 servings

Nutritional analysis for each serving: 487 calories, 41 g protein, 30 g carbohydrates, 2 g fiber, 23 g fat, 6 g saturated fat, 99 mg cholesterol, 796 mg sodium