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Beef, Blueberry & Flax Burgers

A fruit and fiber packed knife and fork burger that's perfect atop a salad, or on a whole wheat bun.

  • 30
    min
  • 4
    SERVINGS
  • 280
    Cal
  • 28 g
    Protein

Ingredients:

  • 1 pound Ground Beef (93% or leaner)
  • 1 cup fresh blueberries
  • 2 tablespoons Dijon-style mustard
  • 2 tablespoon balsamic vinegar
  • 2-1/2 teaspoons minced garlic, divided
  • 2 teaspoons Worcestershire sauce
  • 1/3 cup ground flax seed or meal
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 cups lightly packed mixed salad greens
  • 2 ounces crumbled feta cheese

Cooking:

  1. Combine blueberries, mustard, vinegar, 1/2 teaspoon garlic and Worcestershire in food processor bowl. Pulse on and off until slightly chunky; reserve 1/2 cup of blueberry mixture for topping. Combine remaining blueberry mixture, ground beef, remaining 2 teaspoons garlic, flax, salt and pepper in medium bowl, mixing lightly but thoroughly.  Lightly shape into four 1/2-inch thick patties.

  2. Heat large nonstick skillet over medium heat until hot.  Place patties in skillet; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally.

    Cook's Tip: Burgers may also be served on buns.

    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. Serve burgers on a bed of mixed greens; top with reserved blueberry sauce and cheese.

283 CALORIES

0 % *

5g SAT FAT

0 % DV **

28g PROTEIN

0 % DV

5.1 mg IRON

0 % DV

6 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 283 Calories; 126 Calories from fat; 14g Total Fat (5 g Saturated Fat; 4 g Monounsaturated Fat;) 87 mg Cholesterol; 722 mg Sodium; 15 g Total Carbohydrate; 4.6 g Dietary Fiber; 28 g Protein; 5.1 mg Iron; 5.3 mg NE Niacin; 0.5 mg Vitamin B6; 2.4 mcg Vitamin B12; 6 mg Zinc; 20.7 mcg Selenium; 77 mg Choline.

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

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