One of several different "burgers" in GTLF

January 14, 2015

GTLF has several "burger" recipes.  Some are veggie burgers, others are chicken burgers and this is a beef burger.  As I move through the GTLF recipes, I'm starting to learn what the basics are in making burgers.  Basically, it's using some sort of ground meat and added fillers to keep the burger together and prevent crumbling.  In the case of veggi burgers, various veggies (often mushrooms) are ground up to have the same consistency as ground beef. They have the look and feel of a burger, but are considerably less in fat and calories than meat. In the case of beef burgers, various veggies are ground to the same general consistency as beef and then mixed in the burger to cut down on fat.  Those who enjoy meat, but would like to cut down in fat would like these.  I have found many of these "burgers" to be extremely tasty and surprising in the veggie combinations.  I'm glad that there are many choices for the different burgers because I have found that I like some more than others and some are more difficult than others to keep together.  I've learned that many burger recipes do require some practice.  This recipe stays together pretty well and will come out on the first try.

Chili Burgers

GTLF: Grilling p. 61

Serves 4, working time 20 min., total time 30 min.

1 pound well trimmed top round beef, cut into chunks

1/2 C canned kidney beans rinsed and drained

1/2 C frozen corn kernels, thawed

1/2 C chili sauce

2 Tablespoons plain dried bread crumbs

1 egg white

2 tsp. chili powder

3/4 tsp ground cumin

1/2 tsp. dried oregano

1/4 tsp. salt

4 hamburger buns, split

4 leaves of leaf lettuce

1. Preheat the grill to a medium heat. (When ready to cook, spray the rack, off the grill, with non stick cooking spray).

2. In a food processor, process the beef until coarsely ground, about 30 seconds.  Transfer to a large bowl.  Add the beans to the processor and process until coarsely ground, about 30 seconds.  Transfer the beans to the bowl and add the corn, 1/4 C of the chili sauce, the bread crumbs, egg white, chili powder, cumin, oregano, and salt, mixing to combine.  Shape into 4 patties.

3. Grill the burgers, covered, turning occasionally, for 10 minutes or until cooked through.  Grill the buns, cut sides down, for 30 seconds to lightly toast.  Place the buns on 4 plates and top with lettuce and a burger.  Dividing evenly, top the burgers with the remaining 1/4 C of chili sauce and serve.

Nutritional Information: 7 g fat, 379 calories, 2 g saturated fat, 42 g carbohydrate, 36 g protein, 71 mg. cholesterol, 986 mg sodium.

Tips:

According to GTLF, kidney beans have a "beefy" flavor, but you can use the same amount of another type of beans like pintos.  The purpose of the beans is to add volume to the burger without changing flavor and cutting fat.