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December 26, 2013

BEEF AND VEGGIE BURGER WITH CARAMELIZED ONIONS AND MUSHROOMS

Beef and Veggie Burger with Caramelized Onions and Mushrooms is a  beef and vegetable burger that is meaty enough to please any carnivore.
Beef and Veggie Burger with Caramelized Onions and Mushrooms
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Now that I have sufficiently gorged myself with food over the holidays, it is time to tone it down a bit. The jeans are feeling painted on, and if I wore my wedding ring, my finger would be gasping for breath. Yep!  It’s time for lighter, healthier eating.  This beef and veggie burger fits the bill.
I love my vegetables and feel that I can be a vegetarian…but only part-time. You see, I probably can follow a strict vegetarian diet for a short period, but I can’t completely forgo animal protein for a long duration. The smell of meat cooking on the stovetop or grill is an irresistible temptation, and I will eventually cave to its seductiveness. This burger is a compromise of both worlds: it contains lots of veggies for the vegetarian-wanna-be in me and beef for my carnivorous nature. It’s the kind of sandwich that I would eat when I want something substantial that also has healthy ingredients. 

In this recipe, I have added broccoli stems, red pepper, corn, onions, and button mushrooms to my beef burger. But it is so versatile that you can easily customize it to your taste and use vegetables that you like. Just keep in mind to use a mixture of colors because it will result in prettier looking hamburgers. Also, when using firm veggies like broccoli stems, they require a longer precooking time than softer veggies. 

Beef and Veggie Burger with Caramelized Onions and Mushrooms Cut View

For the bread, use hamburger buns (whole wheat for added nutritional value) if you want the real burger eating experience. To make the sandwich even lighter, serve it on pita bread or lavash. Anyway you want to serve it, be assured that these burgers will be juicy, delicious, and good for you.



BEEF AND VEGGIE BURGER WITH CARAMELIZED ONIONS AND MUSHROOMS




INGREDIENTS:

1 lb. ground beef
1/2 heaping cup finely chopped mushrooms of your choice
1/2 heaping cup finely chopped broccoli stems
1/2 heaping cup diced onions
1/2 heaping cup corn
1/3 cup finely chopped red bell pepper
1 tbsp. Worcestershire Sauce
1/2 tsp. salt
1/4 tsp. pepper
1/8 tsp. paprika
1/8 tsp. garlic powder
1/8 tsp. onion powder
2/3 of one large beaten egg or 3 tbsp. egg substitute
1 small onion, sliced
1 1/2 to 2 cups sliced mushrooms of your choice
4 hamburger buns
8 slices of cheese of your choice (I used American)
additional salt and pepper
olive oil



INSTUCTIONS:

Preheat a large skillet on medium heat.  Add 2 tsp. oil. Add broccoli. Cook, stirring frequently about 4 minutes or until slightly soft. Add diced mushrooms and onions, red pepper, corn, a pinch of salt and pepper. Cook for 3 minutes, stirring frequently.  Remove from heat and allow to cool.

In a medium bowl, combine ground beef, cook and cooled vegetables, Worcestershire sauce, 1/2 salt, 1/4 tsp. pepper, paprika, onion powder, and garlic powder. Add egg or egg substitute. Combine all ingredients thoroughly and shape into four patties, about 4 1/2-inch wide each.

Preheat large skillet to medium high. Add just enough oil to lightly coat bottom. Add burgers and cook for 4 minutes. Flip burgers. Top with each with 2 pieces of cheese (use 1 to keep it on the light side).  Cook for about 4 minutes (juices should run clear).  Remove from skillet. 

While burgers are cooking, preheat a large skillet on medium high heat. Add just enough oil to lightly coat bottom. Add sliced onions to one half of skillet and sliced mushrooms to the other half. Sauté (keeping the two ingredients separated) until nicely browned, about 5 minutes for mushrooms and 7 to 8 minutes for onions. 

Assemble burgers with a topping of the caramelized onions and mushrooms. Lettuce is optional. Makes 4.




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