Beef, Blueberry & Flax Burgers
A fruit and fiber packed knife and fork burger that's perfect atop a salad, or on a whole wheat bun.
Cook Time: 30 Minutes
Servings: 4
Ingredients: 11
Ingredients
Preparation
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Step 1
Combine blueberries, mustard, vinegar, 1/2 teaspoon garlic and Worcestershire in food processor bowl. Pulse on and off until slightly chunky; reserve 1/2 cup of blueberry mixture for topping. Combine remaining blueberry mixture, ground beef, remaining 2 teaspoons garlic, flax, salt and pepper in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
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Step 2
Heat large nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.
Cooking Tip: Burgers may also be served on buns.
Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. -
Step 3
Serve burgers on a bed of mixed greens; top with reserved blueberry sauce and cheese.
Nutrition Information
283 Calories
5g SAT FAT
28g PROTEIN
5.1 mg IRON
6 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 283 Calories; 126 Calories from fat; 14g Total Fat (5 g Saturated Fat; 4 g Monounsaturated Fat;) 87 mg Cholesterol; 722 mg Sodium; 15 g Total Carbohydrate; 4.6 g Dietary Fiber; 28 g Protein; 5.1 mg Iron; 5.3 mg NE Niacin; 0.5 mg Vitamin B6; 2.4 mcg Vitamin B12; 6 mg Zinc; 20.7 mcg Selenium; 77 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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