Calypso Beef Hamburgers
My children sometimes wish they had a mom who prepares more meals that all the other kids are eating. This hamburger recipe from the Beef Checkoff and the California Beef Council struck me as the perfect way to satisfy their request and celebrate the start of warmer weather. Using leaner ground-beef cuts the calories nearly in half, and the Caribbean influence provides plenty of flavor.
These quarter-pound burgers are delicious, although I use whole-grain buns and top the burgers with lettuce and grilled red onions. Families with young children may want to make six rather than four hamburgers to portion size these appropriately for smaller appetites. No one will go hungry when you pair Calypso Burgers with a Cabbage, Carrot, and Pineapple Salad and end the meal with a tropical Coconut Pie. I may just pull out a reggae CD when dinner is served to complete the effect.
1 pound 95% lean ground beef
1/4 cup soft bread crumbs
1 egg white
1/4 cup mango chutney
2 teaspoons Caribbean jerk seasoning
4 fresh or canned pineapple slices, cut one-half inch thick
4 kaiser rolls or hamburger buns, split
4 slices sharp cheddar cheese
1. Combine ground beef, bread crumbs, egg white, chutney, and jerk seasoning in large bowl, mixing lightly but thoroughly. Lightly shape into four one-half-inch thick patties.
2. Place patties in center of grid over medium, ash-covered coals; arrange pineapple slices around patties. Grill patties, uncovered, 11 to 13 minutes (over medium heat on preheated gas grill, covered, 7 to 8 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.
Grill pineapple, uncovered, 8 minutes or until heated through. (Gas grilling times remain the same.) About 2 minutes before burgers are done, place rolls, cut sides down, on grid. Grill until lightly toasted. During last minute of grilling, top each burger with cheese.
3. Place 1 burger and pineapple slice on bottom of each bun. Close sandwiches.
Nutrition information based on 95% lean ground beef. Omit egg white and breadcrumbs if preparing with 80% lean ground beef.
If fruit chunks in chutney are large, use kitchen shears to snip them into smaller pieces.
Recipe at www.HealthyEating.org from California Beef Council.
Nutrient Information: Calories: 480, Total Fat: 18 g, Saturated Fat: 8 g, Sodium: 890 mg, Carbohydrates: 40 g, Protein: 34 g, Fiber: 2 g, Calcium: 204 mg
What is your family's favorite hamburgers?
Trina Robertson, MS, RD is a registered dietitian with a master’s degree in nutrition. As a HealthyEating.org Mom she shares her positive approach to healthy eating with the goal of inspiring others to prepare and enjoy foods from all the food groups. As a Project Manager with the Dairy Council of California, Trina develops, evaluates and promotes nutrition education materials for students and adults. At home she enjoys cooking and sharing meals with her family. Her most rewarding accomplishment is that her boys are good eaters and are learning to cook. Follow Trina on Twitter @TrinaR_RD and find more Healthy Eating ideas on Facebook.
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