Spanish Pork Burgers - 30g Carbs, 5g Fiber
From: EatingWell - May/June 2008
This Spanish-themed burger is boldly flavored with sauteed onions
(which keep it moist), paprika, garlic and green olives. The creamy
mayonnaise spread is tangy with lemon and a hint of earthy saffron.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight
Active Time: 55 minutes
Total Time: 55 minutes
Servings: 4
1 Tbsp extra-virgin olive oil
3 cups thinly sliced Spanish onion
3/4 tsp freshly ground pepper, divided
1/4 tsp salt, divided
1 lb lean ground pork
1 Tbsp finely chopped Spanish green olives, such as Manzanilla
2 tsp minced garlic
2 tsp Pimenta de la Vera, (see Shopping Tip) OR Hungarian paprika
1/4 cup reduced-fat mayonnaise
2 tsp freshly grated lemon zest
1 Tbsp lemon juice
Pinch of saffron, (see Ingredient Note)
1/4 cup shredded Manchego or Monterey Jack cheese
4 whole-wheat hamburger buns, toasted
2 whole jarred Piquillo peppers, (see Shopping Tip) OR
jarred pimientos, halved lengthwise
Heat oil in a large skillet over medium heat. Add onion, 1/4 teaspoon
pepper and 1/8 teaspoon salt. Cover and cook, stirring occasionally,
until soft and translucent, about 10 minutes. Set aside half the onion
for topping; finely chop the other half.
Preheat grill to medium.
Place the chopped onion in a large bowl; add pork, olives, garlic,
paprika, the remaining 1/2 teaspoon pepper and 1/8 teaspoon salt.
Gently combine, without overmixing, until evenly incorporated. Form
into 4 equal patties, about 1/2 inch thick.
Combine mayonnaise, lemon zest, lemon juice and saffron in a small
bowl.
Oil the grill rack (see Tip). Grill the burgers, turning once, until
an instant-read thermometer inserted in the center registers
165 degrees F, 10 to 12 minutes total. Top with cheese and cook
until it is melted, about 1 minute more.
Assemble the burgers on toasted buns with the lemon-saffron mayonnaise,
some of the reserved onions and a half a Piquillo (or pimiento) pepper.
Tips & Notes
Make Ahead Tip:
Cover and refrigerate the lemon-saffron mayonnaise (Step 4) for up to
5 days.
Ingredient Note:
Literally the dried stigma from Crocus sativus, saffron is the world's
most expensive spice. Each crocus produces only 3 stigma, requiring over
75,000 flowers for each pound of saffron. Fortunately, a little goes a
long way. It's used sparingly to add golden yellow color and flavor to
a wide variety of Middle Eastern, African and European-inspired foods.
Find it in the specialty-herb section of large supermarkets, gourmet-food
shops and tienda.com. Wrapped in foil and placed in a container with a
tight-fitting lid, it will keep in a cool, dry place for several years.
Tip:
To oil the 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.) When
grilling delicate foods like tofu and fish, it is helpful to spray the
food with cooking spray.
Servings: 4
Nutrition per Serving:
364 Calories, 16g Fat, 5g Sat, 3g Mono, 71mg Cholesterol, 29g Protein,
30g Carbs, 5g Fiber, 659mg Sodium, 209mg Potassium
Nutrition Bonus: Selenium (31% daily value).
Carbohydrate Servings: 1 1/2
Exchanges: 2 starch, 3 1/2 lean meat, 1 fat
