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Fire Up the Grill

With the Fourth of July right around the corner you can show your patriotic pride with a full flavored burger dressed in red, white and blue! These burgers actually have a healthy twist with marinated grilled vegetables incorporated right in.  I partnered up with Mazola Corn Oil to develop this festive recipe that uses Red pepper, White mushrooms and Blue cheese along with fresh parsley, balsamic vinegar and a heart-healthy marinade with Mazola.

You might not think of corn oil first when you think of heart-healthy oils. Mazola Corn Oil is the healthiest cooking oil for your heart, with more cholesterol-blocking plant sterols than other cooking oils, and it can play an important role in lowering your cholesterol. In fact, Mazola corn oil has 4 times more plant sterols than olive oil and 40 percent more than canola oil. A new study even found corn oil was better at reducing LDL or “bad” cholesterol than extra virgin olive oil!

Corn oil is a versatile all-purpose oil that is great for grilling due to its high smoke point, which is why I love using it with my grilled vegetables and my delicious, festive and fun Red White and Blue Stuffed Burger recipe below!

Red White and Blue Stuffed Burger Recipe:

by: Rebecca Scritchfield, MA, RD, ACSM HFS

Filling

1-8 ounce container fresh mushrooms

Veggie Mixture-parsley, blue cheese, marinated and grilled mushrooms and red bell pepper

1 red bell pepper

½ cup Mazola Corn Oil

¼ cup balsamic vinegar

3 teaspoons Weber Gourmet Burger Seasoning

4 oz. blue cheese crumbles

¼ cup fresh parsley, minced

Burgers

1 ½ lbs. ground beef, 90% lean or greater

6 whole wheat burger buns

Make the Vegetable Filling:

Fast prep tip: You can marinate these veggies ahead of time and grill later, or instead of stuffing the burgers you can also mix in the filling throughout the patty.

Dicing grilled marinated veggies

Slice veggies and marinate in Mazola with balsamic vinegar and seasoning for ~ 1 hr.

Preheat grill

Remove veggies from marinade and discard remaining liquid.

Grill veggies in a vegetable grill basket on high heat until lightly charred, about 8-10 minutes at 400 degrees. If you do not have a grill basket you can grill the veggies on foil, for 10-15 minutes.

Note: If you are not using a grill pan to sauté your veggies on the grill, make sure when cutting your veggies, leaving large enough space to place on grill.

Once mushrooms and peppers are grilled, dice and mix in blue cheese and parsley, then set aside while you form meat patties.

Make the Burgers:

You’ll need to make two 2 oz. patties for each burger.  Form 12-2 oz. patties (2 oz. ground beef is just a little larger than a golf ball).

For each burger, take one patty and top with 3 Tablespoons vegetable cheese mixture. Then place the second patty on top.  Press together and pinch the ends to seal your burger so the filling can’t escape. You may also use a fork to help seal the two patties together.

Stuff each burger with 3 Tbsp of veggie and blue cheese filling using 2-2oz patties for each burger

Grill to your desired doneness, about 5-7 minutes on each side for medium well doneness.

Enjoy this flavorful burger hot off the grill on a hearty bun and toppings of your choice – lettuce, tomato, onion, etc.

Nutrition Analysis

If you’re curious how these burgers stack up to your nutrition needs here’s the breakdown:

Analysis

Calories: 425

Fat: 25g

Saturated Fat: 11g

Cholesterol: 121mg

Sodium: 654mg

Carbohydrate: 8g

Fiber: 1g

Sugar: 4g

Protein: 37g

Calcium: 187mg

Share Your Favorite Grilling Recipes

What are your favorite Fourth of July recipes? Share your ideas in the comments below. Be sure to visit Mazola on Facebook to learn more health benefits and great recipes.

(Disclosure: I am currently working with Mazola as a paid spokesperson.)

 

 

 

 

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Filed Under:  

• SportsPLUS
• Health & Fitness
• Nutrition

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