 |
| | | |  | | | Cook's Tip: Burgers may be served open-faced on thick slices of Hawaiian or Challah bread, if desired. Toast bread on the grill.
Cook’s Tip: If making burgers with 95% lean ground beef, combine ground beef with 1/4 cup soft bread crumbs and 1 egg white for a moister burger.
| |  |
| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron. | |  |
|
 |
|
Caribbean Beef Burgers with Mango Salsa
30 minutes
|
|
|
|
|
Ingredients: |
| 1-1/2 |
|
pounds ground beef |
| 2 |
|
tablespoons Caribbean jerk seasoning |
|
|
Salt |
| |
Mango Salsa: |
| 1 |
|
large mango, peeled, coarsely chopped (about 1 cup) |
| 1 |
|
tablespoon chopped fresh cilantro |
| 1 |
|
tablespoon chopped green onion |
| 1 |
|
tablespoon finely chopped seeded jalapeño pepper |
| 1 |
|
tablespoon fresh lime juice |
|
|
|
Instructions: |
| 1. |
|
Combine ground beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties. |
| 2. |
|
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 13 to 15 minutes to medium (160°F) doneness, until not pink in center and juices show no pink color, turning frequently. Season with salt, as desired. |
| 3. |
|
Meanwhile combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa. |
|
| Makes 4 servings |
|
| | | | | Nutrition information per serving, using 80% lean ground beef: 374 calories; 23 g fat (9 g saturated fat; 10 g monounsaturated fat); 116 mg cholesterol; 517 mg sodium; 8 g carbohydrate; 0.8 g fiber; 33 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 3.5 mcg vitamin B12; 3.3 mg iron; 27.7 mcg selenium; 8.0 mg zinc.
Nutrition information per serving, using 95% lean ground beef recipe: 193 calories; 6 g fat (3 g saturated fat; 2 g monounsaturated fat); 65 mg cholesterol; 510 mg sodium; 11 g carbohydrate; 1.1 g fiber; 24 g protein; 5.5 mg niacin; 0.4 mg vitamin B6; 2.1 mcg vitamin B12; 2.6 mg iron; 20.9 mcg selenium; 5.5 mg zinc. |
|
|
