By Linda Gassenheimer, Tribune News Service
Introduce the flavors of Morocco to your burger recipe. It's a delicious variation of the traditional burger. I incorporated warm and flavorful spices such as cinnamon, cumin, and turmeric, along with plenty of fresh mint, into the ground meat to create a unique blend of flavors.
One trick to achieve a caramelized surface and keep the burgers together is to place them in a hot skillet without turning or moving them for 5 minutes, and then flip them over.
HELPFUL HINTS:
Ensure that your spices are under 6 months old. Label the spice jar with the purchase date to keep track of its peak flavor.
Any kind of reduced-fat salad dressing can be used.
COUNTDOWN:
Combine the ingredients with the beef and start cooking.
Prepare yogurt sauce.
Prepare cucumber slices and tomatoes.
Toast hamburger rolls and complete the burgers.
SHOPPING LIST:
To purchase: 3/4 pound 95 percent lean ground beef, 1 bottle ground cumin, 1 bottle ground cinnamon, 1 bottle ground turmeric, 1 container plain nonfat yogurt, 1 bunch fresh mint, 1 cucumber, 1 tomato, 1 bottle reduced fat salad dressing, and 1 package whole wheat hamburger rolls.
Staples: olive oil, salt, and black peppercorns.
Moroccan Burgers
Recipe by Linda Gassenheimer
3/4 pound 95 percent lean ground beef
4 tablespoons chopped fresh mint, divided use
1 1/2-teaspoons ground cumin, divided use
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
2 teaspoons olive oil
1/4 cup plain nonfat yogurt
1 cucumber, cut into slices, about 2 cups
1 tomato cut into cubes, about 2 cups
Salt and freshly ground black pepper
2 tablespoons reduced fat salad dressing
2 whole wheat hamburger rolls
Yield 2 servings.
Per serving: 502 calories (31 percent from fat), 17.3 g fat (5.1 g saturated, 6.6 g monounsaturated), 109 mg cholesterol, 44.6 g protein, 40.1 g carbohydrates, 8.8 g fiber, 283 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected].
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