Build a better burger (December 2007)
Build a better burger
4 creations, 4 unique benefits and a world of untapped flavour
Big Kahuna Recovery Burger
The carb-protein balance helps you build and repair muscle post-workout.
290g ground turkey, divided into two patties
4 tbsp teriyaki sauce
2 slices fresh pineapple
2 thick slices red onion
2 wholewheat buns, toasted
½ jalapeno, thinly sliced
2 slices Swiss cheese
Cook the burger using the rules below, basting with the teriyaki sauce as you go. While the burgers cook, grill the pineapple and onion until lightly charred. Put each burger on a bun and layer on onion, pineapple, jalapeno and cheese; top with more sauce.
Makes two servings.
Heart-Healthy Burger
Healthy fats in the tuna and pesto bring relief to your ticker.
290g tuna steak, divided into two portions
Olive oil
Salt and pepper
2 ciabatta rolls, toasted
2 tbsp prepared pesto
2 tbsp mayonnaise
1 tomato, sliced
½ red onion, thinly sliced
2 cups mixed greens
Coat the tuna with olive oil and season with salt and pepper. Grill on high heat for two minutes a side, until the outside is lightly charred but the interior is still pink and cool. Serve on a toasted bun slathered with the pesto and mayo and dressed with the vegetables.
Makes two servings.
Fat-burning Burger
Cut the carbs and up the protein to stoke your metabolic engine.
290g ground beef, divided into two patties
4 large cos lettuce leaves
2 fried eggs
â…“ cup mature Cheddar cheese, grated
2 slices red onion
Tomato sauce
Dijon mustard
Cook the patties according to the rules below. Lay two lettuce leaves together so they overlap slightly and place a patty in the centre. Top with a fried egg, cheese, onion and condiments and fold the lettuce over the burger as if you were making a burrito.
Makes two servings.
Antioxidant Burger
Mushrooms, rocket, garlic and tomato sauce all take up arms in the war on cancer.
290g lean beef mince
2 wholewheat buns, toasted
2 tbsp aioli (garlic mayonnaise)
½ red onion, thinly sliced
1 cup rocket
½ cup sauteed mushrooms
85g crumbled blue cheese
Tomato sauce
Follow the rules below for perfect burgers. Slather the bun with aioli, then top with the remaining ingredients.
Makes two servings.
3 rules for perfect burgers
1 Grind it out
Start with a hunk of beef and have your butcher grind it fresh. “Make sure they use the medium grind – this will give you a juicy, moist burger,” says executive chef Hubert Keller.
2 Master medium rare
Take the meat out of the fridge an hour before cooking. “Bringing it closer to room temperature helps the burger cook evenly,” says chef John DeLucie. Rub with olive oil, salt and pepper. Use high heat. “If you don’t hear the sizzle when it hits the pan, you’re screwed.” Cook for three to four minutes a side, adding cheese at the end. The burger should feel soft and springy. Let it rest three to four minutes before eating so the juices redistribute,” says DeLucie.
3 Expand your options
“Raid your fridge for items you might not associate with burgers,” says Keller. He likes mango on his turkey burger and grilled asparagus on his beef burger. Other inspired additions: courgette, grilled shrimp and guacamole.
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