The summer months are the time for BURGERS. Whether you’re grilling indoors or outdoors for Memorial Day, 4th of July or your family picnics, where are some burger recipes for you to try: Jerk Salmon Burger, Mint Lamb Burger and Tzatziki Sauce, Rosemary Mushroom Turkey Burger and Black Bean & Beet Burger.
Jerk Salmon Burger
INGREDIENTS
1 1/2 Lbs Wild Caught Salmon, uncooked
1 Tbsp Jerk Marinade
Zest from 1 Small to Medium Lemon
1 Egg Yolk
1/2 Bell Pepper, finely chopped
1/2 Red Onion, finely chopped
2 Cloves Garlic chopped
1 Tsp Smoked Paprika
Salt and Black Pepper
Olive Oil
5 Whole Wheat Burger Buns
Toppings:Tomatoes, Avocado, Broccoli Sprouts, Grilled Pineapple
METHOD
1. Optional: Add about 1 Tsp of olive oil in a skillet over medium heat. Add onions and bell peppers; cook for about 5 minutes until onions begin to carmelize. Remove from heat and set aside to cool.
2. Prepare the salmon by first removing the skin then cutting it into chunks.
3. In a food processor combine the salmon chunks, egg yolk, jerk marinade, smoked paprika, garlic and lemon. Do not add the onions and bell peppers just yet. Pulse the salmon until it is finely chopped (not pureed). Add the onions and bell peppers to the salmon mixture. Using a spoon, mix until well combined.
4. Divide and form the salmon mixture into 5 patties. Refrigerate for at least 1 hour.
5. Remove the salmon from the fridge a few minutes before grilling.
6. Heat and grease your grill; place patties on grill. Cook for about 4 to 5 minutes on each side. Patties are done with the internal temperature is 140 F.
7. Make your salmon burger with whole wheat buns and your favorite toppings.
Nutrition info per patty (no bun or toppings): 283 Cals, 19g Fat, 4g Carbs, 1g Fiber, 23g
Mint Lamb Burger & Tzatziki Sauce
INGREDIENTS
1 1/2 Lbs Ground Lamb
1/2 Cup Fresh Mint, chopped
1 Jalapeno Pepper, chopped
4 Cloves Garlic, minced
1 Tsp Ground Cumin
1/2 Tsp Black Pepper
1/2 Tsp Smoked Paprika
5 Whole Wheat Buns
|Salt to taste
TZATZIKI (YOGURT & CUCUMBER) SAUCE
1 Cup Plain Fat Free Greek Yogurt
1/2 Large Cucumber, peeled, seeded & grated
2 Tbsp Lemon Juice
1 Tbsp Fresh Mint, chopped
Salt & Black Pepper to taste
Suggested toppings: lettuce, grilled onions, tomatoes and tzatziki sauce
METHOD
1. For sauce: Use a cheesecloth or your hands to squeeze out the excess liquid from the grated cucumber. Combine the cucumber and remaining tzatziki sauce ingredients in a bowl; season with salt and black pepper. Mix until well combined. Set aside. Makes 8 servings.
2. In a bowl combine all the burger ingredients. Mix until combined. Divide and form into 5 equally sized patties.
3. Heat and grease your grill; place patties on grill. Cook for about 5 to 7 minutes on each side; patties should be golden brown when flipped.
4. Assemble your lamb burger with whole wheat buns and your favorite toppings.
Nutrition info per patty (no bun or toppings): 395 Cals, 24g Fat, 2g Carbs, 1g Fiber, 23g Protein
Nutrition info per serving of Sauce (~3Tbsp): 21, 0g Fat, 2g Carbs, 0g Fiber, 3g Protein
Rosemary Mushroom Turkey Burger
INGREDIENTS
1 Lbs Ground Turkey (93/7)
1 Egg
10 Oz White Mushrooms, chopped
1 Cup Red Onions, chopped
1 Tbsp Sriracha
1 Tbsp Fresh Rosemary, minced
4 Cloves Garlic, minced
1 Tsp Smoked Paprika
1 Tbsp Olive Oil
Salt and Black Pepper to taste
4 Whole Wheat Buns
Suggested toppings: Red cabbage, lettuce and tomatoes
METHOD
1. Heat oil in a skillet over medium-high heat. Add mushrooms and cook until golden brown (about 5 minutes). Remove the mushrooms from skillet. Add onions to skillet;; cook until onions are golden brown. Set aside and cool.
2. In a bowl add meat, cooled vegetables, egg and remaining ingredients. Mix until well-combined. Divide and form into 4 equally sized patties. Refrigerate for 10 minutes (or up to 2 hours uncovered).
4. Heat and grease grill. Place patties on grill. Cook for about 6 to 7 minutes on each side and internal temperature is 165F.
5. Assemble your turkey burger with whole wheat buns and your favorite toppings.
Nutrition per patty (no bun or toppings): 257 Cals, 14g Fat, 8g Carbs, 1g Fiber, 27g Protein
Black Bean & Beet Burger
INGREDIENTS
1 15-Oz Can Black Beans, rinsed and drained
1/2 Medium Eggplant, Diced
1 Medium Beet, diced
10 Oz Baby Portobello Mushrooms, coarsely chopped
1 Yellow Onion, coarsely chopped
6 Cloves Garlic, coarsely chopped
1/4 Cup Flaxseed Meal
2 Tbsp Nutritional Yeast
2 Tbsp Soy Sauce
1 Tbsp Chili Powder
1 Tbsp Smoked Paprika
1 Tsp Black Pepper
1/2 Tsp Cayenne Pepper
Salt & Black Pepper to taste
2 Tbsp Olive Oil
METHOD
1. Preheat oven to 375 F.
2. Combine eggplant, onions and garlic in a tray; lightly coat with olive oil. In a separate tray place mushrooms; lightly coat with olive and season with salt and black pepper. In another tray place black beans. Roast vegetables and beans for 25 minutes.
3. Set aside roasted mushrooms. Combine the other vegetables, beans, spices, flaxseed meal, nutritional yeast and soy sauce in a food processor. Blend until well mixed. Stir in roasted mushrooms.
4. Form patties with about 1/3 cup of mixture per patty.
5. In a light greased or nonstick skillet over medium heat, cook patties about 4-5 minutes on each side. Let patties cool about 5 minutes before placing in bun with your favorite toppings.
