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- 1 lb.Organic Ground Beef, preferably 100% grass fed, lean (5% - 8% fat), antibiotic and growth hormone-free (less dripping fat will reduce the amount of flames and smoke that create cancer-causing agents or PAH’s)
- ¼ cupOnions, organic, minced or grated (Allium family of vegetables is rich in flavonoids and organosulfur compounds that have anti-cancer properties which help retard the formation of HCA’s).
- 2 Tbls.Garlic, minced (Allium family of vegetables is rich in flavonoids and organosulfur compounds that have anti-cancer properties and they help retard the formation of HCA’s).
- 2 Tbls.Fresh ground flaxseed (contains vitamin E which is helpful in retarding the formation of HCA’s) and are a source of Omega 3 (ALA)
- ½ cup Wheat Germ (contains Vitamin E which is helpful in retarding the formation of HCA’s and adds moisture retention and binding properties to the mix)
- 1 Tbls.Smoked paprika powder (for flavor, contains Vitamin C an antioxidant that helps retard formation of HCA’s)
- 2 Tbls.Worcestershire sauce, Lea & Perrins, (umami – adds depth of flavor)
- 2 Tbls.Water
- 2 tsp.Rosemary, chopped (antioxidants help retard formation of HCA’s)
- 1 tsp.Thyme, chopped (antioxidants help retard formation of HCA’s)
- 2 tsp.Sage (antioxidants help retard formation of HCA’s)
- 2 tsp.Oregano, chopped (antioxidants help retard formation of HCA’s)
- ½ tsp.Ground black pepper (to add flavor)
- 8 each Sandwich Thin Rolls, whole wheat variety or like whole-grain roll or bun
- Top burgers with embellishments and condiments such as grilled vegetables (mushroom caps, zucchini planks, eggplant slices, tomato slices, onion slices, and peppers), 100% grass-feed raw milk cheese slice, a smear of goat cheese, crumbled feta cheese, no-sugar added ketchup and mustard, etc.
- Gently mix together all ingredients (excluding the rolls and optional toppings) until evenly combined. Do not over work the meat into a dense tight mixture as this will produce a tougher burger texture upon cooking.
- Divide mixture into eight equal portions and form each into a ¼-inch thick patty that is slightly bigger in diameter than your buns.
- Place burgers in a cold heavy-bottomed skillet and turn heat onto medium. There is no need to add oil to the pan first. As the pan heats the burger patties, they will start to contract out moisture which will keep the meat from sticking to the skillet. When the meat begins to sweat out red liquid (myoglobin) on the surface, flip the burgers over. At this point the meat has reached an internal temperature of 140° F. Continue cooking just until the meat is no longer pink in the center and an internal temperature of 160°F which will insure that dangerous microbes are killed throughout the meat mixture. The goal here is to cook the meat to an internal temperature of 165° F as quickly as possible and as low a temperature as possible so that no caramelizing, charring, or smoking fats are developed.
- Remove burgers from pan and serve on whole-grain rolls or buns and your choice of healthy toppings.
Per Serving: Double burger (excluding toppings) 483 Calories; 7g Fat; 20g Protein; 36g Carbohydrate; 9g Dietary Fiber; 31mg Cholesterol; 282mg Sodium.
Per Serving: single burger (topped with 1⁄2 oz. shredded cheddar, 1 slice each grilled tomato and onion, ⅛ cup shredded lettuce, 1 Tablespoon Ketchup) 375 Calories; 9g Fat (27.3% calories from fat); 17g Protein; 36g Carbohydrate; 8g Dietary Fiber; 30mg Cholesterol; 495mg Sodium.