March is National Nutrition Month. Alison Smith from then Kentucky Beef Council stopped by to share the recipe for Caribbean Beef Burgers with Mango Salsa. They can be part of a heart healthy diet.
You can submit your favorite burger recipe to The 2013 Derby Burger Challenge from March 11 to April 2 to www.kdf.org/beef. The top four finalists will compete in a cook-off on April 8 and Keith Kaiser will be on hand. The winner takes home more than $750 in prizes. The winning recipe will be featured in Lexington and Louisville area stores from April 22 to May 11.
Caribbean Beef Burger with Mango Salsa
Total recipe time: 30 minutes
Makes 4 servings
1-1/2 pounds ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeño pepper
1 tablespoon fresh lime juice
1. Combine ground beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
2. Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Season with salt, as desired.
3. Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Nutrition information per serving, using 80% lean ground beef: 374 calories; 23 g fat (9 g saturated fat; 1 g monounsaturated fat); 116 mg cholesterol; 517 mg sodium; 8 g carbohydrate; 0.8 g fiber; 33 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 3.5 mcg vitamin B12; 3.3 mg iron; 27.7 mcg selenium; 8 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of iron.
Nutrition information per serving, using 95% lean ground beef recipe: 193 calories; 6 g fat (3 g saturated fat; 2 g monounsaturated fat); 65 mg cholesterol; 51 mg sodium; 11 g carbohydrate; 1.1 g fiber; 24 g protein; 5.5 mg niacin; 0.4 mg vitamin B6; 2.1 mcg vitamin B12; 2.6 mg iron; 20.9 mcg selenium; 5.5 mg zinc.
For Delicious and Nutritious Beef Dishes go to www.kybeef.com or www.BeefItsWhatsForDinner.com
Follow The Kentucky Beef Council on Twitter at http://www.twitter.com/kybeef or on Facebook at http://www.facebook.com/KentuckyBeefCouncil or http://www.facebook.com/BeefItsWhatsForDinner
