Bacon: overrated. These blue jewels add natural sweetness, moisture with minimal fat, and a shot of anthocyanins, heart-healthy compounds that may help keep blood pressure in check.
1 Tbsp olive oil
4 shallots, thinly sliced
2 tsp red wine vinegar
1 lb ground turkey
6 oz blueberries (about 1 cup)
3 Tbsp plain whole-wheat breadcrumbs
2 tsp fresh lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
1/4 tsp kosher salt
1/8 tsp ground black pepper
Canola oil
2 oz coarsely grated Gruyere
4 multigrain burger buns, toasted
4 lettuce leaves
4 slices tomato
1. In a skillet over medium heat, warm olive oil until shimmering. Add shallots and cook, stirring, until they begin to soften slightly, about 8 minutes. Reduce heat to low and cover. Cook, stirring occasionally, until shallots get dark brown and very soft, about 10 minutes more. (If the pan becomes dry during cooking, add 1 to 2 tablespoons water). Stir in vinegar. Set aside.
2. In a large bowl, combine turkey, blueberries, breadcrumbs, lemon juice, mustard, garlic, salt, and pepper. Form into four 3/4-inch-thick patties.
3. Heat a grill pan or large nonstick skillet over medium-high heat and brush with canola oil. Cook burgers for about 4 minutes per side, until an instant-read thermometer inserted in the center reads 165°F.
4. Divide cheese evenly over burgers and cover pan until cheese melts, about 1 minute. Place bottom buns on each of 4 plates. Stack each with lettuce, burger, tomato, caramelized shallots, and top bun.
Makes 4 servings.
Per serving: 450 cal, 18 g fat (5 g sat), 45 g carbs, 12 g sugar, 510 mg sodium, 4 g fiber, 34 g protein