Hamburgers with Pepper Chutney
Despite headlines to the contrary, ketchup is not a vegetable. So cook up this quick tomato-pepper chutney to spoon over lean beefburgers flavored with mustard and scallions. Serve on halved, grilled whole-wheat rolls.
1 can (14-1/2 ounces) no-salt-added stewed tomatoes, chopped
1 large red bell pepper, diced
1 large yellow bell pepper, diced
1/4 cup (packed) dark brown sugar
1/4 cup cider vinegar
1 pound extra-lean ground beef
1/4 cup thinly sliced scallions
1 tablespoon prepared mustard
1/4 teaspoon oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
4 cups shredded Romaine lettuce
1 large tomato, thinly sliced
1 In a large saucepan, combine the stewed tomatoes, bell peppers, sugar, and vinegar. Bring to a boil over medium heat, reduce the heat to a simmer, and cook until the chutney is thick and the peppers are tender, about 15 minutes.
2 Meanwhile, preheat the broiler or prepare the grill.
3 In a medium bowl, combine the beef, scallions, mustard, oregano, salt, and black pepper. Shape into 4 patties and broil 5 inches from heat for about 7 minutes, or until browned and cooked until medium.
4 Place the burgers on 4 serving plates along with the Romaine lettuce and sliced fresh tomato. Serve the burgers topped with the chutney.
Makes 4 servings.
Per serving: 300 calories, 9.6g total fat (3.6g saturated), 36mg cholesterol, 4.8g dietary fiber, 30g carbohydrate, 24g protein, 297mg sodium.