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
- 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. - 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. - 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. - 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.