Serves 4. Preparation time: 10 minutes. Cooking time: 10 minutes.
2 tsp. olive oil
2 garlic cloves, peeled
½ tsp. each salt and freshly ground pepper
1 tsp. dried oregano (Mexican preferred), crushed
1 lb well-trimmed grass-fed (preferably organic) beef chuck steak, ground
4 whole-wheat hamburger buns, split
½ ripe avocado, peeled, seeded and cut into 8 slices
4 organic romaine lettuce leaves
4 slices organic tomato
Optional garnishes: salsa, spicy brown mustard, ketchup (without high fructose corn syrup), giardiniera (Italian relish of pickled vegetables), or pepperoncini peppers
- Oil a grill or grill pan with the olive oil. Coarsely chop the garlic on a chopping board. Sprinkle the salt over the garlic; use the side of the knife to “cream” the garlic into a paste. Sprinkle on the pepper and oregano and mash them into the paste. Combine the mixture with the ground chuck, mixing lightly, and form it into four ½-inch-thick patties.
- Place the burgers on the grill or grill pan over medium-high heat. Grill covered for 5 minutes. Turn the patties; continue grilling, covered, 3 to 4 minutes for medium doneness. To lightly toast the buns, place them on the grill, cut sides down, during the last minute of cooking. Serve patties in buns with avocado slices, lettuce, tomato and optional garnishes of your choice.
- For big appetites, you can put two patties on one bun.
PER SERVING: 326 CAL; 26 G PROT; 13 G TOTAL FAT (3.5 G SAT FAT); 25 G CARB; 51 MG CHOL; 523 MG SOD; 5 G FIBER; 4 G SUGARS
Replace one-half of the bun with a slice of toasted, sprouted whole-grain bread and the other half with a romaine lettuce leaf. Or, for a bread-free version, wrap the burger in a big lettuce leaf.
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Recipe from the book ChefMD’S Big Book of Culinary Medicine by John La Puma, MD, and Rebecca Powell Marx.