Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

Slow-cooked onions add moisture and flavor to these lean beef burgers. A quick blend of mayonnaise, ketchup, relish and vinegar makes a perfect tangy, sweet and creamy “special sauce” for this burger. We love the dill relish here, but use sweet relish if you prefer it. Serve with sweet potato fries.

Ingredients

1 medium onion, chopped

1 tablespoon canola oil

2 tablespoons ketchup, divided

2 tablespoons low-fat mayonnaise

2 teaspoons dill pickle relish

1 teaspoon distilled white vinegar

1 pound lean (90% or leaner) ground beef

2 tablespoons Worcestershire sauce, or steak sauce

1/2 teaspoon freshly ground pepper

4 sesame-seed or other hamburger buns, toasted

4 slices tomato

4 leaves green-leaf lettuce

Instructions

1. Preheat grill to medium-high (or see Stovetop Variation).
2. Combine onion, oil and 1 tablespoon ketchup in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft, 5 to 8 minutes more. Transfer to a medium bowl and let cool for a few minutes.
3. Meanwhile, combine the remaining 1 tablespoon ketchup, mayonnaise, relish and vinegar in a small bowl. Set aside.
4. Add beef, Worcestershire (or steak sauce) and pepper to the onion and gently combine without overmixing. Form into 4 patties, about 3/4 inch thick.
5. Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 165°F, 4 to 5 minutes per side.
6. Assemble the burgers on toasted buns with the ketchup-mayonnaise sauce, tomato slices and lettuce.

Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Stovetop Variation: Coat a nonstick pan, preferably cast-iron (or a grill pan), with cooking spray and heat over medium-high heat for 1 to 2 minutes. Add burgers, reduce heat to medium and cook, turning once, until an instant-read thermometer registers 155°F (for pork and bison) or 165° (for beef or chicken), 4 to 5 minutes per side.

Make Ahead Tip: Prepare ketchup-mayonnaise sauce (Step 3) and refrigerate for up to 1 day.

Makes: 4 servings

Nutritional Information

375 calories

16 g fat

4 g saturated fat

71 mg cholesterol

536 mg sodium

31 g carbohydrates

2 g fiber

7 g sugars

27 g protein