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Grilled Hawaiian Teriyaki Burger

Nutrition Fact: May is National Hamburger Month, and great news…hamburgers can be part of a healthy diet.  When shopping for ground beef, be sure to choose at least 93% lean ground beef to limit saturated fat intake.  Lean, red meat is an excellent source of iron and B vitamins, which assist in cellular metabolism and energy production.  Lean, red meat is also a great source of protein (4oz provides 24g protein), which helps with lean muscle development and satiety. 

Ingredients

2 lbs 93% ground beef

1/2 cup grated carrots

1/2 cup chopped scallions

1 tsp fresh grated ginger

1 tbsp reduced sodium soy sauce

1 tsp sriracha sauce

8 slices fresh pineapple

8 whole wheat sandwich thins (ex. Arnolds)

8 lettuce leaves

 

For the pineapple teriyaki sauce:

1/2 tbsp cornstarch

1/4 cup cold water

1/4 cup low sodium soy sauce

1/2 cup pineapple juice

3 tbsp brown sugar

1/2 teaspoon fresh grated ginger, very fine

1 small garlic clove, minced

Directions:

  1. 1.        Gently combine the ground beef with grated carrots, scallions, ginger, soy sauce and sriracha sauce. Form into 8 equal sized patties, try not to overwork the meat so it doesn’t get tough.
  2. 2.       Mix soy sauce, pineapple juice, brown sugar, grated ginger and garlic in small saucepan over medium-low heat; bring to a boil and simmer until sauce reduces, about 15 to 18 minutes. Add cornstarch water mixture and simmer until thick, about 2 minutes. Remove from heat and set aside to cool.
  3. 3.       Heat the grill. When hot spray with oil. Place the patties on the grill and cook on high heat for about 5 to 7 minutes on each side, or until burgers are cooked to your liking. While the burgers are cooking, grill the pineapple slices for about 2 to 3 minutes on each side.
  4. 4.       To serve, place a piece of lettuce on the bottom of each sandwich thin. Top with the cooked burger and 1 tbsp of teriyaki sauce, then top with grilled pineapple.

 

Nutrition Information per 1 Burger

Calories: 330cal, Fat: 10g, Protein: 29g, Carbohydrates: 37g, Sodium: 584mg, Fiber: 6g

Adapted from: http://www.skinnytaste.com/grilled-hawaiian-teriyaki-burger/

Learn More About Healthy Eating: Avance Care Nutrition Services

 

Categories: Education,  Healthy Living
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