Upgrade this bunless burger with a balsamic reduction and sautéed vegetables, made with canola oil to help keep saturated fat in check. Dijon mustard and rosemary enhance the flavour of bison.

Makes 4 servings
Cooking time: N/A

Ingredients

  • 1/2 cup balsamic vinegar 125 mL
  • 1 lb ground bison or lean ground beef 500 g
  • 2 Tbsp breadcrumbs 30 mL
  • 1 tsp Dijon mustard 5 mL
  • 1 tsp finely chopped fresh rosemary 5 mL
  • 1/4 tsp salt 1 mL
  • 1/4 tsp ground pepper 1 mL
  • 1 1/2 Tbsp canola oil, divided 20 mL
  • 2 small onions, sliced
  • 1 1/2 cup sliced mushrooms 375 mL
  • 1 red bell pepper, seeds removed, sliced

Instructions

  1. In small saucepan, bring balsamic vinegar to boil. Reduce heat and simmer for about 10 minutes or until vinegar is syrupy.
  2. Meanwhile, in bowl, combine bison, breadcrumbs, mustard, rosemary, salt and pepper. Shape four burgers and set aside.
  3. In nonstick skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat and cook onions for 3 – 5 minutes or until browned, stirring constantly. Add mushrooms and bell pepper; cook for 3 minutes. Remove and set aside.
  4. In same skillet, heat remaining canola oil and cook bison burgers until meat is fully cooked.
  5. Garnish bison burgers with sautéed vegetables and drizzle with reduced balsamic vinegar.

Notes

Serving size: 1 burger

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar. To download the latest recipes, visit diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 260
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 55 mg
Carbohydrates 15 g
Fibre 2 g
Sugars 9 g
Protein 26 g
Sodium 280 mg
Potassium 258 mg
Donate to diabetes research today!