Barbell Burgers
By The Sneaky Chef
- Yields:
- 4 servings
- Serving Size:
- 4 oz Patty
- Portion:
-
- Adult :
1 serving
- 9-12 :
¾ serving
- 5-8 :
½ serving
|
|
Nutritional Chart
|
|
Calories
|
Protein
(g)
|
Fat
(g)
|
Carbs
(g)
|
Fiber
(g)
|
Sugar
(g)
|
Sat. Fat
(g)
|
Sodium
(mg)
|
|
Whole Wheat Hamburger Bun
|
458.0
|
14.96
|
8.08
|
87.89
|
12.9
|
14.55
|
1.438
|
822.0
|
|
Salt
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
1162.5
|
|
Oat Bran
|
57.7
|
4.1
|
1.65
|
15.6
|
3.63
|
0.34
|
0.31
|
1.0
|
|
Worcestershire Sauce
|
9.0
|
0.0
|
0.0
|
2.22
|
0.0
|
1.14
|
0.0
|
112.0
|
|
Beef, 95% Lean Ground
|
776.0
|
119.25
|
29.71
|
0.0
|
0.0
|
0.0
|
13.504
|
295.0
|
|
Purple puree
|
113.0
|
4.25
|
3.8
|
16.67
|
2.38
|
6.53
|
1.06
|
171.25
|
|
Tomato Paste
|
54.0
|
2.8
|
0.3
|
12.39
|
2.7
|
8.0
|
0.07
|
64.0
|
| Recipe Total |
1467.7
|
145.36
|
43.54
|
134.77
|
21.61
|
30.56
|
16.38
|
2627.75
|
| Adult |
366.93
|
36.34
|
10.88
|
33.69
|
5.4
|
7.64
|
4.1
|
656.94
|
| 9-12 |
275.19
|
27.26
|
8.16
|
25.27
|
4.05
|
5.73
|
3.07
|
492.7
|
| 5-8 |
183.46
|
18.17
|
5.44
|
16.85
|
2.7
|
3.82
|
2.05
|
328.47
|
|
Preparation
If time allows, make the burger patties ahead of time and chill them for an hour before grilling so they’re firmer and easier to handle.
- 1/4 cup tomato paste
- 1/4 cup Purple Puree (see Make-Ahead Recipe #1)
- 1/4 cup oat bran, plus additional as needed
- 2 teaspoons Worcestershire sauce
- 1/2 teaspoon salt
- 1 pound lean ground beef
- 4 hamburger buns or English muffins, preferably whole grain
- Optional extra boost: lettuce, tomato slices, or grilled onions and mushrooms
1. Preheat an outdoor grill to medium-high, or heat an indoor grill pan to medium-high and spray with oil.
2. In a large bowl, mix tomato paste, Purple Puree, oat bran, Worcestershire sauce, and salt. Add the ground beef, mixing with your hands until well combined. If the mixture is too sticky, add a bit more oat bran.
3. Using damp hands, shape mixture into four 1/4-pound patties. At this point, the burgers may be prepared a day ahead and kept covered in the refrigerator or frozen. If you are not freezing for future use, proceed to the next steps.
4. Spray both sides of the burgers with oil and place them on the prepared grill. Cook for 4 to 7 minutes on each side, or to desired doneness.
5. Serve on whole grain buns slathered with Perfect Pesto, or One-and-Only Guacamole, and optional extras.
Purple Puree (1 cup)
By The Sneaky Chef
- Yields:
- 4 servings
- Serving Size:
- 1/4 cup
- Portion:
-
- Adult :
1 serving
- 9-12 :
¾ serving
- 5-8 :
½ serving
Ingredients
- 3 tbs Water (3 Tbs)
- .5 tsp Lemon Juice
- 1.5 cups Blueberries
- 3 Cups Spinach Leaves(3 cup)
|
Nutritional Chart
|
|
Calories
|
Protein
(g)
|
Fat
(g)
|
Carbs
(g)
|
Fiber
(g)
|
Sugar
(g)
|
Sat. Fat
(g)
|
Sodium
(mg)
|
|
Water (3 Tbs)
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
1.0
|
|
Lemon Juice
|
3.0
|
0.04
|
0.0
|
0.9
|
0.0
|
0.2
|
0.0
|
0.0
|
|
Blueberries
|
127.0
|
1.64
|
0.73
|
32.17
|
5.3
|
22.11
|
0.06
|
2.0
|
|
Spinach Leaves(3 cup)
|
322.0
|
15.32
|
14.45
|
33.6
|
4.2
|
3.84
|
4.2
|
682.0
|
| Recipe Total |
452.0
|
17.0
|
15.18
|
66.67
|
9.5
|
26.15
|
4.26
|
685.0
|
| Adult |
113.0
|
4.25
|
3.8
|
16.67
|
2.38
|
6.54
|
1.07
|
171.25
|
| 9-12 |
84.75
|
3.19
|
2.85
|
12.5
|
1.78
|
4.9
|
0.8
|
128.44
|
| 5-8 |
56.5
|
2.13
|
1.9
|
8.33
|
1.19
|
3.27
|
0.53
|
85.63
|
|
Preparation
Makes about 1 cup of puree
- 3 cups raw baby spinach leaves*
- 1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)
- 1/2 teaspoon lemon juice
- 1-2 tablespoons water
*note: I prefer raw baby spinach to frozen spinach for this recipe (more mild flavor); if you must use frozen spinach, only use 1 cup of it.
1. Thoroughly wash the spinach, even if the package says prewashed.
2. If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain
3. Fill the bowl of your food processor with the spinach, blueberries, lemon juice, and 1 tablespoon of water; puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth-out the puree.
This recipe makes about 1 cup of puree; double it if you want to store another cup. It will keep in the refrigerator up to 3 days, or you can freeze 1/4-cup portions in sealed plastic bags or small plastic containers.
