Broccoli Beef Burgers
A nutritious twist on a classic favorite, these Broccoli Beef Burgers combine juicy ground beef with nutrient-rich broccoli for a flavor-packed burger that doesn't compromise on health or taste. Inspired by the desire to sneak veggies into comfort food, this dish boasts a tender patty with a slight crunch and a vibrant green hue that surprises and delights the palate. Whether you're feeding adults or picky eaters, this innovative burger is a game changer.
Ingredients
For the Broccoli Beef Patties:
- 1 pound ground beef (85% lean) choose grass-fed for best flavor and texture
- 1 cup broccoli florets finely chopped, blanched and drained
- 2 cloves garlic minced
- 1 teaspoon kosher salt
- ½ teaspoon cracked black pepper
- 1 tablespoon Worcestershire sauce
- ¼ cup panko breadcrumbs unseasoned
For Serving:
- 4 pieces burger buns toasted
- 4 slices cheddar cheese optional
- 1 cup lettuce shredded
- 1 medium tomato sliced
- ½ medium red onion thinly sliced
- 6 tablespoons your favorite burger sauce to taste
Instructions
- In a pot of boiling salted water, blanch broccoli florets for 1 minute until bright green. Drain and immediately plunge into ice water to preserve color. Pat very dry and finely chop.
- In a large mixing bowl, combine ground beef, chopped broccoli, garlic, salt, pepper, Worcestershire sauce, and breadcrumbs. Mix gently with hands until ingredients are just combined—overmixing will toughen the meat.
- Divide mixture into 4 equal portions and shape into 1/2-inch thick patties. Use your thumb to create a shallow indent in the center of each patty to prevent bulging during cooking.
- Preheat a skillet or grill pan over medium-high heat (around 375°F / 190°C). Lightly oil the surface. Cook patties for 4-5 minutes per side, or until internal temperature reaches 160°F (71°C). Add cheese slices during the last 1-2 minutes if using.
- Toast burger buns cut side down on the same skillet for about 30 seconds until golden.
- Assemble burgers with sauce, lettuce, tomato, red onion, and the broccoli beef patty on the toasted buns.
Notes
- For a leaner option, ground turkey can replace beef, but increase breadcrumbs to help with moisture.
- For added umami, add 1 tablespoon of grated parmesan to the meat mix.
- If grilling, chill patties for 15 minutes beforehand to help them hold shape on the grill.
Nutrition
Calories: 501kcalCarbohydrates: 10gProtein: 27gFat: 39gSaturated Fat: 12gPolyunsaturated Fat: 10gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 103mgSodium: 1000mgPotassium: 594mgFiber: 2gSugar: 3gVitamin A: 677IUVitamin C: 27mgCalcium: 176mgIron: 3mg
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