Oxygen USA – July-August 2019

92 summer 2019

The Make-

Your-Own

Salad Matrix

Crafting a superfood

salad does not have to

be complicated. Mix

and match any of the

items in each of the

following categories

to design your own,

and remember —

the more colors you

incorporate, the

bigger the nutritional

punch!

CHEESEBURGER

SALAD

HANDSON TIME: 30 MINUTES
COOK TIME: 8 MINUTES

MAKES 4 SERVINGS

This deconstructed riff on a grilling
classic ups the nutritional ante

with a payload of veggies. And

adding chopped mushrooms to
your meat gives lean ground beef

some much-needed moisture and

adds unexpected umami.

BODY BENEFITS: A study in the

Journal of Food Science found that

swapping meat for mushrooms

resulted in a meal with fewer

calories, cholesterol, saturated fat

and sodium. It also boosted nutrient

content, adding more vitamin D,

potassium and B vitamins.

PRO TIP: Massaging raw onion

with a trio of acid, sugar and salt

decreases its overpowering bite.

INGREDIENTS

1 small red onion, thinly sliced
1 tbsp fresh lemon juice

½ tsp sugar

½ tsp salt, divided

4 oz cremini mushrooms, stems
removed

¾ lb lean ground beef

1 tbsp olive oil
¼ tsp black pepper

8 cups salad greens, such as

mesclun, red leaf or baby spinach
4 medium tomatoes, cut into wedges

1 cup sliced pickles

1 cup shredded cheddar cheese

DRESSING

½ cup light mayonnaise
2 tbsp red wine vinegar or pickle juice

1 tbsp tomato paste

1 garlic clove, grated or finely

minced
1 tsp paprika

DIRECTIONS

1. Place onions, lemon juice, sugar
   and ¼ teaspoon salt in a bowl.
   With your hands, massage onions
   until tender and pink, about 2
   minutes. Chill until ready to use.


2. Finely chop mushrooms or grind
   in a food processor until roughly
   the consistency of ground beef.
   Gently combine mushrooms, beef,
   oil, black pepper and ¼ teaspoon
   salt in a medium bowl. Shape into
   4 patties.


3. Heat a grill to medium and
   grease grates. Cook burgers 3
   to 4 minutes per side, or until
   internal temperature registers
   165 F. Remove from grill, let rest 5
   minutes and cut into 1-inch bites.


4. Divide greens among serving
   plates. Top evenly with burger
   bites, tomatoes, onions, pickles
   and cheese. Stir together dressing
   ingredients and divide between
   salads.

Nutrition Facts (per serving):

calories 484, fat 32 g, carbs 21 g,

fiber 6 g, sugar 9 g, protein 29 g,

sodium 840 mg

Replace ground beef with other

lean ground meat such as pork,

chicken or even bison.

REDUCE THE

FAT AND

CALORIES IN

THIS RECIPE

BY USING

LOWFAT

OR FATFREE

CHEDDAR

CHEESE.