Quick Fix

Mix sauce with meat for juicy burgers

June 5, 2012 

FOOD QUICKFIX MI

Barbecue sauce mixed in with the meat gives a barbecue flavor without having to heat up the grill for this Buffalo Burger with Tomato Onion Salad.

PATRICK FARRELL — MCT

  • Buffalo Burgers 3/4 pound ground buffalo meat 3 tablespoons barbecue sauce Salt and freshly ground pepper 1 tablespoon canola oil 2 cups diced red onions 1 cup sliced portobello mushrooms 2 whole-wheat hamburger rolls MIX ground buffalo with the barbecue sauce. Add salt and pepper to taste. Form into 2 patties, about 4 inches in diameter and 1/2 inch thick. Heat oil in a nonstick skillet over medium-high heat. Add the burgers, onions and mushrooms. Saute 5 minutes. Turn burgers over and cook another 5 minutes. A meat thermometer should read 145 degrees for medium-rare. PLACE each cooked burger on the bottom half of a hamburger roll. Spoon onions and mushrooms on top. Close with top half and serve. Yield: 2 servings PER SERVING: 564 calories (21 percent from fat), 13.1 g fat (2.4 g saturated, 6.9 g monounsaturated), 108 mg cholesterol, 50.5 g protein, 60.3 g carbohydrates, 8.9 g fiber, 788 mg sodium.

Juicy burgers are an American favorite. Barbecue sauce mixed in with the meat gives a barbecue flavor without having to heat up the grill. It also helps make these lower-fat burgers moist.

Ground buffalo meat is now available in most supermarkets. It has a real beef flavor and makes a great burger. If it’s not available, look for grass-fed or 98 percent fat-free ground beef.

Hamburger tips: When shaping the burgers, handle them lightly. Don’t squeeze or compact them. When cooking, don’t press the burgers with a spatula.

Tomato and onion salad: Slice two ripe tomatoes and arrange on dinner plates. Sprinkle each with a tablespoon of diced red onion and drizzle with a tablespoon of reduced-fat oil and vinegar dressing.

This meal contains 611 calories per serving with 21 percent of calories from fat.

Helpful hints

•  Any type of barbecue sauce can be used.

• Any type of sweet onion can be used for the salad.

• Diced onion is used in both recipes. Prepare it at one time and divide accordingly.

Countdown

• Prepare burgers.

• While burgers cook, assemble salad.

Shopping list

To buy: 3/4 pound ground buffalo or ground grass-fed beef, 1 bottle barbecue sauce, 1 package whole wheat hamburger rolls, 2 red onions, 1 package sliced portobello mushrooms, 2 tomatoes.

Staples: Canola oil, reduced-fat oil and vinegar dressing, salt, black peppercorns.

Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ‘n Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or e-mail her at LindaDinnerInMinutes.com.

McClatchy Newspapers

For a printable copy of this recipe, click the link:

Buffalo Burgers

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