Here is a treat from Ireland’s closest neighbor across the water, Wales. Mushrooms and flax meal add fiber and nutrients to the meat, while the usual slab of cheese becomes a delicious sauce. In a great hurry, just top the burgers with plain cheese and add the additional hamburger seasoning ingredients shown at the very bottom. To save time, increase your yield number and use leftovers for the sandwiches described in MEAL EXTENDER at the bottom. You can also watch the video to save yourself more time!
Ingredients:
1 lb(s) ground beef
1 cup(s) chopped mushrooms
1 tsp onion powder
1 tsp garlic salt
3 tbsp flax seed -- fresh ground in coffee grinder
sauce
2 tbsp olive oil -- or butter
1 cup(s) onion -- diced very fine
1 garlic clove(s) -- crushed
2 tbsp flour
1/4 cup(s) beer -- for FLAVOR!
1/2 tsp mustard
1/2 cup(s) shredded cheddar cheese -- sharp
1 egg(s)
4 slice(s) sourdough bread -- broiled or toasted
Directions
Prep Work: Chop mushrooms for hamburger, grind flax seed; store together. Dice onion for sauce and shred cheese if needed; store separately.
1. Preheat broiler to high. Combine first five ingredients, then form into 4 patties with indent in center for even cooking.
2. Broil at least 4” away from heat 4 min. one side, flip and broil 4-5 min. on other side. Watch carefully near the end of time so they don’t burn. Add bread during the last minute to toast, then set aside.
3. Heat olive oil in skillet on medium. Add onion, reduce heat to low and cook/saute until very soft, approx. 10 min. Watch carefully in the last few minutes and stir every minute or so towards the end especially.
4. Add garlic and flour; stir in completely. Add beer, mustard and cheese, stirring until cheese is completely melted. Add egg and cook another 2-3 min until thickened; remove from heat.
5. Spoon sauce over burgers and return to broiler for under 1 min.; watch carefully.
SERVING SUGGESTIONS: English cucumber & vitamin C rich red bells, or vitamin A rich Sweet Potato Fries. Add recipe to your menu on the menu page.
ADDITIONAL, OPTIONAL SEASONINGS: For burgers, add 2 Tbsp. teriyaki sauce and 2 tsp. mustard. For sauce, add 2-3 dashes of hot sauce like Tobasco.
MEAL EXTENDER: Place hamburger sliced in half horizontally, or crumbled into small pieces, and one slice of swiss cheese on one side of a whole wheat submarine roll. Broil for one minute to heat and let the cheese melt. Buy or shred green cabbage and toss with a little oil, vinegar, pinch of sugar, paprika, salt and pepper. Top sandwiches with cabbage salad.
BREAKFAST EXTENDER: For a hearty, protein- filled breakfast, saute some chopped red onion until opaque, stir in whisked eggs, cook until almost done then add an extra hamburger or two. Cut them with the spatula into smaller pieces, sprinkle all with cheese (parmesan, cheddar, etc.) and serve on whole wheat toast spread with fresh avocado. Add orange wedges or half of a banana on the side.
(inspired by Rachel Ray 2011)
