Beefed-Up Blue Cheese Burger
Mushrooms add fibre, protein and extra flavour to this Blue Cheese Burger.
Mushroom caps are the usual go-to star of vegetarian dishes at dinner parties and events, but they’re a lot more versatile (and nutritious) than you might think. In one portobello mushroom, at only 18 calories, you get four percent of your daily fibre and two grams of protein – a combination that helps keep you full without making a caloric dent.
Research has praised mushrooms for their possible role in helping to manage cholesterol, control blood sugar and even help reduce the risk of breast cancer, but right now the buzz is all about vitamin D. Mushrooms synthesize vitamin D2 from the sun, similar (albeit a bit less potent) to the D3 version that our skin manufactures in UV light. While there are vitamin D-enriched mushrooms on their way to a store shelf near you, you can place your regular mushrooms in direct sunlight for an hour to boost their levels of the bone-building nutrient.
Mushrooms are also one of the greatest sources of the fifth taste sensation, umami. Described as savoury, woodsy, earthy and rich, umami gives mushrooms their distinct meat-like quality. You probably won’t fool a meat eater by putting a grilled mushroom cap “steak” on his plate, but a quick grind in the food processor with some spices can make it a delicious substitute for hamburger meat.
- 6 oz cremini mushrooms sliced
- 12 oz extra-lean ground beef
- 1/2 small onion finely minced and squeezed dry
- 1 garlic clove finely minced
- 2 tsp Worcestershire sauce
- 1 small egg white
- 1/4 cup bread crumbs
- 2 tsp tomato puree
- 1 tsp fresh rosemary finely minced
- 3/4 tsp salt
- 1 tsp pepper
- 4 tbsp blue cheese crumbled
- 4 whole-grain buns hollowed out on both sides
- 4 Boston lettuce leaves
- Pulse mushrooms in a food processor until they reach a finely minced texture. Remove from food processor, squeeze out any residual liquid and transfer to a bowl.
- In bowl, mix ground beef, onion, garlic, Worcestershire sauce, egg white, bread crumbs, tomato purée, minced rosemary, salt and pepper. Combine together.
- Portion the mixture into 8 skinny patties. Lay 1 patty down, sprinkle with 1 tbsp of crumbled blue cheese and top with another skinny patty. Gently seal the edges and set aside until you’ve finished with the remaining patties.
- Grill burgers over medium-high heat on a preheated lightly greased grill for about 4 to 5 minutes per side.
- Meanwhile, hollow out the bun insides on both sides. Line the bun bottom with 1 Boston lettuce leaf and fill with your favourite vegetables and condiments.
Per serving (without bun): 249 calories, 28 g protein, 10 g fat (5g saturated fat), 11 g carbohydrates, 1 g fibre, 75 mg chloesterol, 771 mg sodium