Beef and Grain Burgers

Quinoa adds texture and earthiness to this lean beef burger. Made in a similar way to meatloaf, this patty substitutes an ancient grain for bread crumbs

Beef and Grain Burgers

Photos courtesy of Beef. It's What’s For Dinner

6 Ingredients

4 servings

25 minutes

Nutrition information per serving: 217 Calories; 81 Calories from fat; 9g Total Fat (3 g Saturated Fat; 3 g Monounsaturated Fat;) 75 mg Cholesterol; 583 mg Sodium; 10 g Total Carbohydrate; 1.3 g Dietary Fiber; 25 g Protein; 3.1 mg Iron; 5.2 mg NE Niacin; 0.4 mg Vitamin B6; 2.1 mcg Vitamin B12; 6 mg Zinc; 21.2 mcg Selenium; 82.9 mg Choline.

Ingredients:

  • 1 pound Ground Beef (93% or leaner)

  • 1 cup cooked quinoa
  • 1 egg white
  • 1 tablespoon Montreal steak seasoning
  • 4 whole wheat hamburger buns
  • Sliced tomatoes and lettuce

Safe Handling Tips:

  • Wash hands with soap and water before cooking and always after touching raw meat.

  • Separate raw meat from other foods.
  • Wash all cutting boards, utensils, and dishes after touching raw meat.
  • Do not reuse marinades used on raw foods.
  • Wash all produce prior to use.
  • Cook beef until temperature reaches 145°F for medium rare steaks and roasts 160°F for ground beef.
  • Refrigerate food promptly.

Cooking:

1. Combine ground beef, quinoa, egg and Montreal steak seasoning in large bowl, mixing lightly but thoroughly.  Lightly shape into four 1/2-inch patties.

2. Place patties in center of grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Place burgers on bottom halves of buns; top with tomato slices and lettuce.  Close sandwiches.

Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef.  Ground beef should be cooked to an internal temperature of 160°F.  Color is not a reliable indicator of ground beef doneness.

3. These burgers may be served on bed of fresh mixed greens drizzled with vinaigrette.

This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Iron, and Choline.

Source: beefitswhatsfordinner.com

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