This kid-friendly recipe comes from the Goldring Center for Culinary Medicine.
Hidden veggie burger
Gives 5
1/2 pound lean ground beef
1 cup chopped cleaned mushrooms
3/4 cup (1 small) chopped zucchini
1/4 medium onion, chopped
1 egg
1/2 cup whole wheat breadcrumbs
1 tablespoon of Worcestershire sauce
1 teaspoon of olive oil
Black pepper to taste
5 slices of low fat cheddar or American cheese
5 thin whole wheat sandwiches, toasted
1-1 / 4 cup spinach
Ketchup and / or other favorite condiments
Preheat the oven to 375 degrees.
Place all vegetables except spinach in a food processor and mix until small. (Or chop them by hand until the vegetables are small.)
In a large bowl, toss by hand until the ground beef, ground vegetables, egg, breadcrumbs, Worcestershire sauce and black pepper are combined.
Shape hamburger mixture into 5 patties, 4 ounces each.
Line a baking sheet with foil and spray with cooking spray. Place the patties in a single layer on the sheet.
Cook until the burgers reach an internal temperature of 165 degrees, about 30 minutes).
Add the cheese and return to the oven for 1 minute to melt.
Serve the burgers on a toasted whole wheat bun with spinach and a small amount of ketchup or other favorite condiment.
Per 1 (4 oz) burger with bread: Calories 332; Calories from Fat 100; total fat; 12 grams; saturated fat, 5 g; trans fat 0 g; monounsaturated fat 2.5 g; cholesterol, 79 mg; sodium, 461 mg; total carbohydrates, 35 g; dietary fiber, 7 g; sugars, 4 g; protein, 26 g; vitamin A, 97%, calcium, 28%, vitamin C, 12%, iron 4%
