Mini Burgers with Caramelized Onion
The caramelized onions give big-sized taste to these baby-sized burgers. Plus, they provide so much moistness and pleasant sweetness, you’ll forget this savory, mini-meat cuisine is lean.
"Anytime you're planning a burger cookout, always plan to grill seasonal vegetables first. It'll help add cookout meal appeal, provide nutrient balance, and make any veggie lover happy. Grill up mini burgers, not just big ones, so there's a size just right for everyone. When starting with beef, keep it grassfed or organic to keep it eco-friendly and nutrient-rich. Consider alternative burgers too, such as a wild salmon burgers or even simple grilled portabello mushrooms."
Serves: 6; Serving size: 1 burger
2 tsp canola oil
3 cups thinly sliced Vidalia, Maui, or other sweet onion
1/2 tsp sea salt, or to taste (divided use)
12 oz lean ground beef sirloin (antibiotic free)
1 Tbsp organic ketchup
1 1/2 tsp steak sauce
1 large garlic clove, minced
1/4 tsp freshly ground black pepper, or to taste
6 (1 1/2 oz) soft whole grain or other soft dinner rolls
6-12 organic baby arugula leaves, or to taste (optional)
1. Preheat broiler or grill. Heat the oil in a large nonstick skillet over medium heat. Add the onion and 1/4 tsp salt. Cook, stirring constantly, for 15 minutes or until golden brown.
2. In a medium bowl, add the beef, ketchup, steak sauce, garlic, 1/4 tsp salt, and pepper and combine with your hands until just mixed. Form into 6 burgers.
3. Broil or grill 1 minute per side or until medium well. (Remember, these burgers are lean and little, so they can dry out quickly with overcooking.) Remove from heat and let the burgers sit for 3 to 5 minutes before placing in buns. Top each beef patty with about 2 Tbsp caramelized onion and 1 to 2 arugula leaves (if using). Serve with additional organic ketchup or other condiment of choice.
1 1/2 Starch
1 Lean meat
Calories from Fat: 52
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 20 mg
Sodium: 450 mg
Total Carbohydrate: 24 g
Dietary Fiber: 4 g
Sugars: 5 g sugars
Protein: 15 g
Create Mini California-Style Burgers with Caramelized Onion. Just before serving, slice up some Hass avocado, add a pinch of sea salt, and place in burgers. You won’t need ketchup or other condiments.
Prepare caramelized onions a day in advance. Store refrigerated in a covered bowl. Let them sit at room temperature 30 minutes before serving on the burgers.
Jackie Newgent, RD, is an eco-cuisine expert and culinary nutritionist. She’s a recreational culinary instructor with the Institute of Culinary Education in New York City for over a decade.
She’s regularly invited to speak and provide culinary demonstrations at professional meetings and consumer events, including the Go Green Expo, International Association of Culinary Professional’s Annual International Conference, and American Dietetic Association’s Food & Nutrition Conference and Expo. She’s a past national media spokesperson for the American Dietetic Association.
She received her B.S. in Allied Health Professions from The Ohio State University and her Certificate in Professional Cooking from Kendall College.
Jackie resides in the Williamsburg neighborhood of Brooklyn, New York.
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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