Better Burgers

Southern Living, Jun 1998 by Mills, Jackie

I won't lead you on and say that any of these burgers come close to a thick beef patty hot off the grill, topped with melting Cheddar on a big bun smeared with mayonnaise. Nothing does.

But when you're really watching your weight and burgers are your weakness (aren't they everyone's?), these are satisfying substitutes.

Extra-lean ground beef and lots of vegetables make a sensible choice of the two beef burgers we offer. Black Bean Burgers is a vegetarian option for the carnivore's craving. Salmon Burgers are terrific even if you aren't a calorie counter. From start to finish, they're ready in less than 20 minutes. Jackie Mills, R. D.

BEEF BURGERS WITH CARAMELIZED ONIONS Try these onions with steak, meat loaf, or pork loin.

4 medium onions, sliced

2 teaspoons sugar

2 teaspoons olive oil

1/4 cup water

2 teaspoons balsamic vinegar 3/4 teaspoon salt, divided

1 pound extra-lean ground beef

2 tablespoons tomato paste

1/4 cup chopped fresh parsley

4 teaspoon freshly ground pepper

4 hamburger buns, toasted

4 tomato slices

Cook onion and sugar in hot oil in a large nonstick skillet over low heat, stirring often, 20 to 25 minutes or until onion is caramel colored. Stir in 1/4 cup water, vinegar, and 1/4 teaspoon salt. Set mixture aside, and keep warm.

Combine ground beef, tomato paste, parsley, remaining 1/2 teaspoon salt, and pepper; shape into 4 patties.

Grill, covered with grill lid, over medium-high heat (350 to 400) 4 to 5 minutes on each side or until no longer pink. Serve on buns with caramelized onion and tomato slices. Yield: 4 servings.

LaJuan Coward Jasper, Texas

Per serving Calories 439, Fat 19. 7g, Cholesterol 83mg, Sodium 602mg.

SALMON BURGERS

1 (8-ounce) package Italian-seasoned breadcrumbs

1/3 cup lemon juice

1 teaspoon paprika

1 (8-ounce) carton egg substitute

3 (6-ounce) cans skinless, boneless pink salmon, undrained

1 teaspoon salt

1 tablespoon vegetable oil

6 sourdough English muffins, split and toasted

Alfa sprouts

Garnish: lemon slices

Combine first 6 ingredients; shape into 6 patties.

Cook patties in hot oil in a large nonstick skillet over medium-low heat 10 minutes on each side; drain on paper towels. Serve on muffins with alfalfa sprouts. Garnish, if desired. Yield: 6 servings. Jan Vinita White Huntsville, Alabama

V Per serving: Calories 391, Fat 6.8g, Cholesterol 25mg, Sodium 1800mg.

BLACK BEAN BURGERS

Tomato slices, fresh cilantro leaves, and-if you can take the heat-a slice or two of jalapeno, make these a Tex-Mex meal on a bun.

3 (16-ounce) cans black beans, rinsed and drained

1 1/2 cups uncooked regular oats

1 medium onion, diced

2 jalapeno peppers, seeded and diced

3/4 cup chopped fresh cilantro

2 large eggs, lightly beaten

1 teaspoon salt

1/4 cup all-purpose flour

1/4 cup cornmeal

1 tablespoon vegetable oil

8 hamburger buns

Coarsely mash beans with a fork. Combine beans and next 6 ingredients; shape into 8 patties. Stir together flour and cornmeal; dredge patties in mixture.

Cook patties in hot oil in a large nonstick skillet over medium-high heat 5 minutes on each side or until lightly browned; drain on paper towels. Serve on buns. Yield: 8 servings.

Per serving: Calories 394, Fat 8.2g, Cholesterol 548mg, Sodium 423mg.

BEEFY VEGETABLE BURGERS

Lots of fresh vegetables and a turn on the grill make these burgers moist and flavorful. Top them with spicy mustard, fresh tomato, and leaf lettuce.

1 1/2 pounds extra-lean ground beef

1 cups diced fresh mushrooms

3/4 cup diced green bell pepper

3/4 cup minced onion

1/4 cup diced carrot

2 1/2 teaspoons lite soy sauce

8 hamburger buns

Combine first 6 ingredients; shape into 8 patties.

Grill, covered with grill lid, over medium-high heat (350 to 400) 4 to 5 minutes on each side or until beef is no longer pink. Serve on buns. Yield: 8 servings. Lana Coan Plantation, Florida

Per serving: Calories 311, Fat 13.9g, Cholesterol 66mg, Sodium 209mg. o