Thai Beef Burgers with Grilled Ginger Pineapple
A Thai-seasoned beef burger with grilled pineapple combines cool, refreshing, sweet and spicy all in one sandwich. Protein-rich ground beef contains essential nutrients like iron, vitamin B-12 and zinc. In fact, beef is the No. 1 food source of zinc in the American diet. Zinc is critical for maintaining a healthy immune system and proper cognitive function; it also helps wounds to heal and controls appetite. Choose lean ground beef with no more than 15 percent fat (the burgers in this recipe were made with ground sirloin containing only 10 percent fat). Make your own soft bread crumbs by placing whole-wheat bread slices in a food processor.
Makes 5 burgers
1 1/2 pounds ground beef sirloin (maximum 10 percent fat)
1/2 cup very finely chopped green onions
1/4 cup finely chopped cilantro
2 tablespoons Thai chili sauce with garlic
Zest and juice from 1 medium lime
1/2 cup soft whole-wheat bread crumbs
5 sesame-seed-topped or whole-grain burger buns, split
10 Napa cabbage leaves
5 fresh pineapple rings, about 3/4-inch thick
3 tablespoons dark brown sugar
1/2 teaspoon ground ginger
1. Preheat grill to medium.
2. In a large bowl, combine ground beef, green onion, cilantro, Thai chili sauce, lime zest and juice, bread crumbs and egg. Mix well with hands.
3. Lightly shape into 5 patties, 1/2-inch thick.
4. Place burgers directly on grill and cook until instant-read thermometer registers 160°, about 7 to 8 minutes. Turn burgers occasionally while grilling.
5. While burgers cook, combine brown sugar and ginger in small bowl. Divide between pineapple slices, sprinkling on both sides.
6. Grill pineapple slices until hot, about 3 to 5 minutes, turning once.
7. Serve burger on bun with 2 Napa cabbage leaves and 1 grilled ginger-pineapple ring.
Nutrition information (per burger on bun with pineapple and Napa cabbage):
33 g protein
43 g carbohydrates
15.5 g fat (5 g saturated)
125 mg cholesterol
400 mg sodium
105 mg calcium
5.5 mg iron
512 IU vitamin A
30 mg vitamin C
3 g fiber
Tags: antioxidant-boost , beef , dinner , fruit , grains , high-protein , lunch , nutrient-rich , whole grain
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis and Jacksonville, Fla. As a culinary-nutrition consultant, writer and spokesperson for the food, beverage and agriculture industry, Kim is passionate about blending great taste with good health in all her culinary creations.