Recipe courtesy of
Young Sun Huh
for
Food Network Kitchen
Recipe courtesy of
Young Sun Huh
for
Food Network Kitchen
Watch how to make this recipe.
High-Fiber Blended Burgers
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- Level: Easy
- Total: 1 hr
- Active: 45 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 529
- Total Fat
- 25 grams
- Saturated Fat
- 4 grams
- Cholesterol
- 51 milligrams
- Sodium
- 801 milligrams
- Carbohydrates
- 62 grams
- Dietary Fiber
- 13 grams
- Sugar
- 10 grams
- Protein
- 23 grams
These blended burgers give you the best of both worlds: All the protein and meaty flavor of a chicken burger along with the moisture, fiber and plant-based nutrients of the tastiest veggie burger. We combine lean ground chicken with ingredients like barley, broccoli and black beans for a juicy patty that has 7 grams of fiber (a conventional meat burger contains none at all), while adding a whole-grain bun and veggie garnishes brings it up to 13 grams. Plus, these healthy burgers give you 23 grams of protein while keeping the amount of saturated fat low. Not only are they nutritious and delicious, but layer on the classic burger fixings (plus avocado!) and you’ve got a tall burger that’s as picture-perfect as it is mouthwatering.
- Level: Easy
- Total: 1 hr
- Active: 45 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 529
- Total Fat
- 25 grams
- Saturated Fat
- 4 grams
- Cholesterol
- 51 milligrams
- Sodium
- 801 milligrams
- Carbohydrates
- 62 grams
- Dietary Fiber
- 13 grams
- Sugar
- 10 grams
- Protein
- 23 grams
Ingredients
Blended Patties:
Buns and Toppings:
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Directions
- For the blended patties: Bring 6 cups salted water to a boil in a medium saucepan. Blanch the broccoli in the water until crisp-tender, about 2 minutes. Remove with a slotted spoon to a sieve set in a bowl and allow to cool. Place the cooled broccoli in the bowl of a food processor.
- Add the barley to the boiling water and simmer until fully cooked but still chewy, about 25 minutes. Drain in the sieve, run it under cold water to cool, and shake off as much water as possible.
- Meanwhile, toast the sunflower seeds in a large nonstick skillet over medium heat, stirring occasionally, until browned, 2 to 3 minutes. Transfer to a bowl to cool and set the skillet aside to cook the burgers.
- Combine the barley, sunflower seeds and sun-dried tomatoes in the food processor along with the broccoli. Process until finely chopped. Add the black beans and pulse until the beans are broken up and the mixture clumps together. Scrape into a large bowl and add the ground chicken, 3/4 teaspoon salt, Italian seasoning, garlic powder and a few grinds pepper; mix well.
- Line a baking sheet with parchment paper. Using damp hands, form the mixture into 4 equal-size 1/2-inch-thick patties and place on the parchment.
- Heat the oil over medium heat in the large nonstick skillet the sunflower seeds toasted in. When shimmering, add all 4 patties (lift the parchment to peel the patties off easily). Cook until browned and cooked through, about 3 minutes per side.
- For the buns and toppings: Divide the mayonnaise and ketchup among the 4 bottom buns and swirl them together with a spoon. Top with the onion, burger patties, tomato and lettuce. Smash the avocado slices into the top buns and sandwich everything together. Serve immediately.
Cook’s Note
Food Network defines high-fiber as 5 grams or more of fiber per serving. If using precooked barley, measure 1 scant cup to add to the burger mixture.
