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Cook Time:45 minsTotal Time:45 minsServings:2Yield:2 servingsJump to Nutrition Facts
Cook Time:45 minsTotal Time:45 minsServings:2Yield:2 servings
Cook Time:45 mins
Cook Time:
45 mins
Total Time:45 mins
Total Time:
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1small onion, chopped1 ½teaspoonscanola oil3teaspoonsketchup, divided1tablespoonlow-fat mayonnaise1teaspoondill pickle relish½teaspoondistilled white vinegar8ounceslean (90% or leaner) ground beef1 tablespoon Worcestershire sauce or steak sauce¼teaspoonfreshly ground pepper2sesame-seed or other hamburger buns, toasted2 slices tomato2 leaves green-leaf lettuce
Cook Mode(Keep screen awake)
Ingredients
1small onion, chopped
1 ½teaspoonscanola oil
3teaspoonsketchup, divided
1tablespoonlow-fat mayonnaise
1teaspoondill pickle relish
½teaspoondistilled white vinegar
8ounceslean (90% or leaner) ground beef
1 tablespoon Worcestershire sauce or steak sauce
¼teaspoonfreshly ground pepper
2sesame-seed or other hamburger buns, toasted
2 slices tomato
2 leaves green-leaf lettuce
Directions
Preheat grill to medium-high (or see Stovetop Variation).
Combine onion, oil and 1 1/2 teaspoons ketchup in a small saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 4 to 6 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 1/2 teaspoons 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 2 patties, each about 3/4 inch thick.
Oil the grill rack (see Frequently Asked Questions). 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.
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°F (for beef or chicken), 4 to 5 minutes per side.
Frequently Asked Questions90% lean ground beef is only 10% fat—just enough to keep the burger from drying out while cooking. If you wanted to reduce the fat content more, you could use 93% lean ground beef, which is about thesame fat content as ground turkey. But be careful not to overcook it, or you’ll end up with a hockey puck. The ground beef in this burger is an excellent source of protein, iron and vitamin B12. The bun adds complex carbohydrates for energy. If you want to up the fiber content, use a whole-grain bun. The tomato, lettuce and onion add a little bit of fiber, vitamins and minerals.Absolutely. Prepare ketchup-mayonnaise sauce (Step 3) and refrigerate for up to one day. If you have any leftover sauce, you can also use it onfish tacosand salads or chicken sandwiches, and it’s an ideal dip forchicken fingersandfriesinstead of ketchup.While french fries, sweet potato fries and onion rings may be the first dishes that come to mind, there are so many other options andrecipesthat should not be overlooked, includingbaked zucchini curly fries,Grilled Vegetables in Foil,basic green salad,Air-Fryer Kale Chips,parsnip fries,Esquites (Mexican Corn),kale salad with grapes and cheddarand the list goes on. Setting out a fruit salad or a bowl of grapes or sliced pineapple is always appreciated. You can offer a speciallemonade, slushie or smoothieto go with it, too.Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Frequently Asked Questions
90% lean ground beef is only 10% fat—just enough to keep the burger from drying out while cooking. If you wanted to reduce the fat content more, you could use 93% lean ground beef, which is about thesame fat content as ground turkey. But be careful not to overcook it, or you’ll end up with a hockey puck. The ground beef in this burger is an excellent source of protein, iron and vitamin B12. The bun adds complex carbohydrates for energy. If you want to up the fiber content, use a whole-grain bun. The tomato, lettuce and onion add a little bit of fiber, vitamins and minerals.
Absolutely. Prepare ketchup-mayonnaise sauce (Step 3) and refrigerate for up to one day. If you have any leftover sauce, you can also use it onfish tacosand salads or chicken sandwiches, and it’s an ideal dip forchicken fingersandfriesinstead of ketchup.
While french fries, sweet potato fries and onion rings may be the first dishes that come to mind, there are so many other options andrecipesthat should not be overlooked, includingbaked zucchini curly fries,Grilled Vegetables in Foil,basic green salad,Air-Fryer Kale Chips,parsnip fries,Esquites (Mexican Corn),kale salad with grapes and cheddarand the list goes on. Setting out a fruit salad or a bowl of grapes or sliced pineapple is always appreciated. You can offer a speciallemonade, slushie or smoothieto go with it, too.
Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Originally appeared: EatingWell Magazine, May/June 2011
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Nutrition Facts(per serving)204Calories7gFat32gCarbs5gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
