It's grill season, and that means we'll soon have an aching meat tooth (get it?). If you don't have a flavourful, healthy burger recipe under your belt, this one offers up a solid start.
If you've been following this blog, you may have noticed that we used quinoa as a replacement for bread and eggs in our sweet and sour meatball recipe. Quinoa helps to create a tender, juicy texture and brings with it a healthy dosing of vitamins and minerals. If you're on a gluten or egg free diet, this may be the ingredient you've been looking for.
Once you have a quality burger patty, the next step is to find a good bun. If you're accustomed to having your burger placed atop an overly processed and refined white flour bun, you need to change that. Find your self a quality whole wheat or whole grain bun. Most grocery stores have a bakery and offer up a variety of quality whole grain options. Be sure to check the ingredients list to ensure the bun was made with whole wheat or whole grain flour, as its not uncommon to see a "whole grain" bun that is made with white flour.
Lastly, if you're going to be topping your burger with loads of cheese and bacon you might as well forget being healthy. Instead, try using dressed greens, mushrooms, onions, peppers, etc to top your delicious, juicy burger. I'll admit that I do enjoy some cheese and salty pork on my burger, but I try to keep to half an ounce or so of cheese, and a single slice of bacon, pancetta or prosciutto. 1 slice is plenty to add that awesome pork flavour without killing the calorie count.
Of course, at 570 calories per serving, these are not the lightest burgers in town, but they are pretty hefty. In fact, these burgers are big enough to require no sides. If however, you will be serving these with a side or two, feel free to half the recipe and serve smaller burgers.
Mushroom and Prosciutto Quinoa Burgers
Calories: 570 per serving
1/3 pound lean ground beef
1/4 cup uncooked quinoa
1/3 cup vegetable stock
1 tsp Worcestershire sauce
1 cup sliced mushrooms
1 tbsp olive oil
1/2 tbsp chopped fresh thyme
1/2 tbsp balsamic vinegar
2 slices prosciutto
1 ripe tomato
1-2 cups salad greens
1 ounces grated cheddar cheese
2 whole wheat or whole grain buns
- In a small pot combine the vegetable stock and quinoa. Bring to a boil, cover and reduce heat to medium-low. Simmer for about 12 minutes or until all the stock is absorbed. Remove from the heat and set aside.
- In a mixing bowl combine the ground beef, cooked quinoa, chopped thyme and Worcestershire sauce. Season with a pinch of salt and black pepper and form into 2 burger patties.
- In a small saute pan over medium heat add 1/2 tbsp of olive oil, a splash of water and all of the sliced mushrooms. Season with a pinch of salt and pepper and allow to cook for about 7-10 minutes.
- Pre-heat a grill over medium-high heat. lightly brush with oil and add the burgers. Cook for 3-4 minutes on one side. Flip the burgers and cook for a further 2 minutes. Top the burgers with the grated cheese and pour a tbsp of water into the pan. Cover with a large lid or stainless steel bowl. The steam trapped under the lid/bowl will help to perfectly melt the cheese.
- In a small salad bowl combine the balsamic vinegar and remaining 1/2 tbsp of olive oil. Add the salad greens and toss to coat. Slice the tomato into 1/4 inch thick slices and set aside.