Sweet Potato-Pecan Burgers with Caramelized Onions
- Yield: 6 servings
Ingredients
- Onions:
- 1teaspoon canola oil
- 3cups sliced onion
- 2tablespoons balsamic vinegar
- 1teaspoon sugar
- 1/8teaspoon salt
- Burgers:
- 2 1/2cups (1/2-inch) cubed peeled sweet potato
- Cooking spray
- 2 1/2cups chopped onion
- 3cloves garlic
- 1cup regular oats
- 1 1/2teaspoons ground cumin
- 3/4teaspoon salt
- 1/4teaspoon pepper
- 1/2cup chopped pecans, toasted
- 6leaves Boston lettuce
- 6 (1 1/2 ounce) 100% whole-wheat or whole-grain buns
- 6tablespoons chili sauce
Instructions
- To prepare onions, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add sliced onion to pan; sauté 12 minutes or until browned, stirring occasionally. Stir in vinegar, sugar, and 1⁄8 teaspoon salt; cook 30 seconds or until vinegar is absorbed. Remove onion mixture from pan; keep warm. Wipe pan dry with a paper towel.
- To prepare burgers, place potato in a large saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain.
- Heat large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped onion and garlic to pan; sauté 5 minutes or until tender.
- Place potato, chopped onion mixture, oats, cumin, 3⁄4 teaspoon salt, and pepper in a food processor; process until smooth. Place potato mixture in a bowl; stir in nuts. Divide potato mixture into 6 equal portions, shaping each portion into a 1⁄2-inch thick patty.
- Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 4 minutes or until browned. Carefully turn patties over; cook 3 minutes or until browned. Place 1 lettuce leaf on bottom half of each bun; top each with 1 patty, 1 tablespoon chili sauce, about 3 tablespoons onion mixture, and top halves of buns.
Recipes reprinted with permission from Cooking Light Way to Cook Grilling: The Complete Visual Guide to Healthy Grilling by Cooking Light (Oxmoor House).
Nutritional Info *per serving
- Calories 376
- Fat 12.3g
- Saturated Fat 0.9g
- Polyunsaturated Fat 3.2g
- Monounsaturated Fat 5.8g
- Cholesterol 0mg
- Sodium 785mg
- Carbohydrate 59g
- Fiber 7.9g
- Protein 11.3g
- Calcium 89mg
- Iron 3.4mg