Broccoli BurgerFit Burger
I hate being wasteful, especially when it comes to food. When I learned you could eat broccoli stalks and greens, I was excited. I felt as if I had learned an insider secret and needed to tell the world. I was thrilled when my girlfriend Nura chose this as her BurgerFit burger for our Cooking with my Friends episode. We even improved the recipe with commonly used Cuban spices!
Servings: 6 Burgers
- 2 cups broccoli with their greens and stalk
- 1/2 cup water
- 2 teaspoons oregano
- 1/2 teaspoons cumin
- 1 clove garlic or 1/2 teaspoon garlic powder
- 1 lb ground meat
- 1 1/2 tsp salt
- 1 tbsp Koops' Yellow Mustard or use your favorite
Cut stalk from head of broccoli. Rough chop the head, including any greens. To cut the stalk, cut the bottom off so that it can stand flat.
Stand the stem up and cut off the tough outside, following the shape of the stem.
Once all of the exterior is removed, roughly chop the remaining stalk. Add the broccoli, greens, stalk, ½ teaspoon salt, and ½ cup of water to a saucepan. Put heat on medium and bring to a simmer. Reduce the heat if water is evaporating. Cook time is about 10 minutes. You want the broccoli soft but not mushy.
Once the broccoli is cooked, put the broccoli, oregano, cumin, and garlic in the food processor (or finely chop). Taste vegetable mixture and add more salt if desired. Let the mixture cool completely.
In a large bowl, mix the ground meat and remaining 1 teaspoon of salt. Gradually incorporate the vegetable mixture into the ground meat. Add as much as you can while still being able to form your burgers as normal.*If you end up adding too much vegetable mixture, don’t worry! Just form your burgers and cook in the oven for 20 minutes at 350 degrees.
Cook burgers on medium heat on the stove for 3-5 minutes on each side or to your preference. Cooking times vary depending on what type of meat you're using.
Optional: Serve with sharp cheddar cheese.
Calories: 195kcal | Carbohydrates: 1g | Protein: 13g | Fat: 15g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 634mg | Potassium: 218mg | Fiber: 1g | Sugar: 1g | Vitamin A: 14IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 2mg