The Mediterranean way of eating contains very limited amounts of red meat. One way to decrease consumption of red meat is to add vegetables so that you are consuming less. This recipe introduces lots of mushrooms (a 1 to 1 ratio to meat) for a flavorful but lighter burger. Using a food processor will speed up your work but a good knife will do the trick as well. You want the raw mushrooms to be a little bit larger than crumbled ground beef. Then when they cook they resemble ground beef and combine well with the hamburger.
Serving Size: 1 patty
Prep Time: 15 minutes
Cooling Time: 1 hour 20 minutes
Cook Time: 10 minutes
Total Time: 1 hour 45 minutes
- 2 pounds (approximately 10 cups) mushrooms – white, shiitake, crimini or a combination
- 2 pounds lean ground beef
- ½ cup finely chopped onion
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 2 egg whites
- Chop the mushrooms into small pieces. This can be done in a food processor. You want them small but not a paste.
- Cook the mushrooms in a skillet or wok over medium-high heat until no more moisture remains. Approximately 6 minutes.
- Cool the mushrooms for 30 minutes off the heat. You can put them in the refrigerator for 15 minutes.
- Combine the remaining ingredients in a large bowl, and then add the mushrooms.
- Form into 8 patties. Refrigerate for an hour or overnight.
- Cook the burgers in a skillet with vegetable oil over medium-high heat, or grill them over medium-high heat, approximately 5-6 minutes on each side. Cook to an internal temperature of at least 160º F.
Nutrition Information per Serving:
- Serving Size: 1 patty
- Vegetables: 1¼ cups
- Fruits: 0 cups
- Calories: 143 calories
- Carbohydrates: 4 grams
- Fiber: 1 gram
- Protein: 18 grams
- Fat: 6 grams
- Sodium: 538 mg