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Think Beyond Beef

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Quinoa-Feta Burgers
1 15-oz can kidney beans, drained and rinsed
1 shallot, minced
1 carrot, finely grated
2 cups cooked quinoa
2 Tbsp chopped fresh parsley
3 Tbsp crumbled feta
1 tsp coarse salt
2 egg whites, lightly whisked
2 Tbsp extra-virgin olive oil
6 whole-wheat buns, grilled
Whole-grain mustard, for serving
Grilled onions, for serving (see top below)
Radicchio, for serving

1.  In a bowl, mash beans into a thick paste and mix in shallot, carrot, quinoa, parsley, feta, salt, and egg whites.
2. Form mixture into six patties and chill 30 minutes.
3.  Heat 1 Tbsp oil in a skillet over medium high heat, directly on grill grates or on stove top, and cook patties until golden (add remaining Tbsp oil of cooking in batches), 4 to 5 minutes per side.
4.  Serve on buns with mustard, grilled onions, and radicchio.
Tip: For grilled onions, drizzle slices with oil, season with salt and pepper, and grill over medium-high heat, turning until tender and charred, 6 to 8 minutes. 

Serves 6
Per Serving: 380 cals; 11g fat (2g sat fat); 14g protein; 10g fiber  

Mustard Turkey Burgers
1 lb ground turkey
1 Tbsp Dijon mustard
1/4 cup minced onion
1 tsp coarse salt
Extra-virgin olive oil, for drizzling
4 whole-wheat buns, grilled
1 avocado, sliced
4-5 Peppadew peppers, sliced
1 cup baby arugula
1/4 cup grated Parmesan

1.  In a bowl, combine turkey, Dijon, onion, and salt.  Form mixture into four patties and chill 30 minutes. 
2.  Drizzle patties with oil and grill over medium-high heat until cooked through, 4 to 5 minutes per side.
3.  Serve on buns with avocado, Peppadews, arugula, and Parmesan.

Serves 4
Per Serving: 370 cals; 18g fat (5g sat fat); 29g protein, 6g fiber

Salmon Burgers with Yogurt-Tartar Sauce
1 lb skinless wild salmon fillets, cut into 1-inch peices
1/4 cup sliced scallion, plus more for garnish
Zest of 1 lemon
1/2 tsp coarse salt
Extra-virgin olive oil, for drizzling
4 whole-wheat buns, grilled
1/2 cup Yogurt-Tartar Sauce, recipe follows
Tender lettuce, for serving

1.  Pulse salmon in a food processor until coarsely chopped and stir in scallion, zest, and salt. 
2.  Form mixture into four patties and chill 30 minutes.
3.  Drizzle patties with oil and grill over medium-high heat until cooked through, 2 to 3 minutes per side.
4.  Spread buns with 2 Tbsp Yogurt-Tartar Sauce and top with burger, scallion, and lettuce.

Serves 4
Per Serving: 310 cals; 10g fat (2g sat fat); 30g protein; 4g fiber

Yogurt-Tarter Sauce
Makes 3/4 cup

1/2 cup low-fat Greek yogurt
1/4 cup chopped cornichons
1 Tbsp chopped capers
2 Tbsp chopped fresh parsley
Pinch cayenne
Coarse salt

Mix ingredients in a bowl and season with salt.


 

Sharp Cheddar and Tomato Burgers
2 beefsteak tomatoes, cored and sliced 1/2 inch thick
Extra-virgin olive oil, for drizzling
Coarse salt and freshly ground pepper
4 whole-wheat buns, grilled
4 slices sharp cheddar
8 basil leaves

1.  Drizzle tomato slices with oil and season with salt and pepper.  Grill over medium-high heat, turning, until juicy and charred in spots, about 5 minutes. 
2.  Top bun bottoms with cheese and grill, covered, until just melted, about 1 minute.
Top with grilled tomatoes and garnish with basil.

Serves 4 
Per Serving: 240 cals; 12g fat (6g sat fat); 10g protein; 4g fiber  

Last updated: December 4, 2013
 


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