Olympics on TV? Watch and nosh a healthy burger
Here’s a twist on a classic of Russian cuisine, namely, Beef Stroganov.
Beef Stroganov burgers
Start to finish: 50 minutes
1 ounce dried mushrooms (porcini, shiitake, chanterelle, oyster, button or a mix)
1 1/2 cups low-sodium chicken broth
3 tablespoons vegetable oil, divided
1 cup finely chopped yellow onion
1 teaspoon minced garlic
4 ounces fresh cremini mushrooms, trimmed and thinly sliced
1 1/2 tablespoons all-purpose flour
1/4 cup low-fat sour cream
2 teaspoons Dijon mustard
Kosher salt and ground black pepper
1 pound 90 to 95 percent lean ground beef
In a small saucepan over medium-high, combine the dried mushrooms with the broth and bring to a boil. Cover, remove from the heat and let stand for 15 minutes, or until the mushrooms are soft. Reserving the broth, strain the mixture through a strainer lined with a wet paper towel. Clean the mushrooms if you see any dirt on the edges, then finely chop them and set aside.
While the dried mushrooms are soaking, in a large nonstick skillet over medium, heat 1 tablespoon of the oil. Add the onion and cook, stirring occasionally, until the onion is golden brown, about 5 minutes. Add the garlic and cook, stirring, for 1 minute. Using a slotted spoon, transfer half of the onion mixture to a medium bowl.
Add another tablespoon of the oil and the fresh mushrooms to the skillet and cook, stirring, until the mushrooms give off all their liquid. Add the flour and cook, stirring, for 1 minute. Add the reserved mushroom broth in a stream, whisking, then bring to a boil and simmer for 2 minutes. Whisk in the sour cream and mustard, then season with salt and pepper. Transfer the sauce to a saucepan and keep warm.
Wash the skillet and return it to the stove.
Add the chopped reconstituted dried mushrooms to the onions in the bowl along with a hefty pinch of salt, ground black pepper to taste, and the ground beef. Mix well and form into 4 burgers.
In the cleaned skillet, heat the remaining tablespoon of oil over medium. Season the burgers lightly with salt and pepper, then add them to the skillet. Cook the burgers for 3 to 5 minutes per side depending on the desired degree of doneness (3 minutes for rare and 5 for medium-well).
Plate the burgers and spoon some sauce over each.
Nutrition information per serving: 380 calories; 210 calories from fat (55 percent of total calories); 23 g fat (6 g saturated; 1 g trans fats); 80 mg cholesterol; 13 g carbohydrate; 2 g fiber; 2 g sugar; 28 g protein; 300 mg sodium.
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