Burgers will always top the list of favourite comfort foods, but a greasy burger topped with cheese and mayonnaise tips the scales at over 50 grams of fat! To cut the fat, Chef Jo swaps regular ground beef with extra-lean ground beef or sirloin, but the big trick to cut even more fat and still keep the burger moist is to use cremini mushrooms to replace half the meat in the patty. A smoky, tangy spread with a non-fat Greek yogurt base replaces the mayonnaise, and sweet caramelized onions top everything off with a big punch of flavour and virtually no fat.
Pub Burgers8 medium cremini mushrooms, coarsely chopped
1/2 small yellow onion, coarsely chopped
2 garlic cloves, minced
3 tsp smoked paprika
2 tsp dry mustard
4 tsp Worcestershire sauce
2 tsp low-sodium tamari or soy sauce
1 tsp sea salt
1/4 tsp freshly ground black pepper
1 lb extra lean ground beef or sirloin
Caramelized Onions2 large Spanish onions
Burger Sauce1/2 cup non-fat plain Greek yogurt
1 green onion, thinly sliced
1 tbsp Dijon mustard
1 tbsp honey
1/4 tsp cayenne pepper
To Assemble1 cup shredded low-fat aged cheddar cheese
4 whole-grain or gluten-free burger buns
2 cups lightly packed arugula, sprouts or roughly chopped iceberg lettuce
2 vine-ripened tomatoes, sliced
2 dill pickles, sliced
- In a food processor, finely chop mushrooms, onion and garlic. Transfer to a large bowl and add 2 tsp paprika, mustard, 2 tsp Worcestershire sauce, tamari, 1/2 tsp salt and black pepper, mixing well to combine. Mix in beef, then shape into patties that are 4 1/2 inches thick. Transfer patties to a baking sheet, cover and refrigerate for at least 1 hour, or overnight.
- While burgers are chilling, prepare caramelized onion. Heat a large non-stick skillet over medium-high heat; coat lightly with cooking spray. Add onions to pan. Cook, stirring frequently, for 1 to 2 minutes, until fragrant (pan will be very full, but don't worry, the onions will shrink as they cook). Reduce heat to medium-low and continue to cook, stirring occasionally, for about 60 minutes, until onions are very soft, sticky looking and light caramel in colour. Remove from heat and allow to cool for 10 minutes at room temperature.
- For burger sauce, in a bowl, combine yogurt, remaining 1 tsp paprika, remaining 2 tsp Worcestershire sauce, green onion, Dijon, honey, remaining 1/2 tsp salt and cayenne. Cover and refrigerate.
- Preheat oven to 400°F.
- Preheat non-stick skillet or cast-iron pan to medium-high heat. Mist patties with cooking spray and cook, turning once, until juices run clear, 6 to 8 minutes for medium-well doneness. If desired, after flipping, sprinkle cheese on top of each burger during the last 2 minutes of cooking time, to melt.
- While burgers are cooking, toast buns in oven cut side up on a baking sheet, until golden brown.
- To assemble burgers, divide arugula, tomatoes and pickles over bottoms of buns. Top with burgers, caramelized onions and sauce; sandwich with tops of buns.
Before: 890 calories, 53 g total fat
Dish Do-Over: 555 calories, 18.5 g total fat
From: Dish Do-Over by Jo Lusted
Yield: Serves 4