Curried Pork Burgers with Mango Chutney
Serve these savory patties on whole-wheat or mixed-grain buns to add a hefty dose of fiber and B vitamins to the meal.
Serves: 4
Prep Time: 20 minutes
Cook Time: 10 minutes
Nutrition Score per serving:
364 calories, 46.4 g carbs (51%), 6.9 g fat (17%), 4 g fiber, 29 g protein (32%), 2 g saturated fat
Ingredients
| Mango Chutney | |
| 2 | cups fresh mango, diced (about 2 ripe mangoes) |
| 1/4 | cup raisins |
| 3 | tbsp red onion, minced |
| 2 | tbsp balsamic vinegar |
| 2 | tbsp water |
| Burgers | |
| 1 | pound lean ground pork |
| 2 | tbsp fresh parsley, chopped |
| 2 1/2 | tsp curry powder |
| 1/2 | tsp salt |
| 1/2 | tsp ground black pepper |
| 4 | whole-wheat hamburger buns, split |
Directions
To make the chutney, in a small saucepan combine mango, raisins, onion, vinegar, and water. Set pan over medium heat and simmer for 10 minutes, until the mango just starts to break down. Remove the mixture from the heat and set aside.
Preheat grill or broiler.
To make the burgers, in a large bowl combine pork, parsley, curry, salt, and pepper. Mix well to combine. Shape the mixture into 4 equal patties. Grill or broil the burgers (on a baking sheet when broiling) for 5 minutes per side, until browned on the outside and cooked through. Arrange the burgers on buns and spoon the mango chutney over top.
Nutrient note: Mangoes are high in vitamin C and beta-carotene. Whole-wheat or mixed-grain buns add a hefty dose of fiber and B vitamins. Lean pork is not only rich in thiamine, it's also an excellent source of low-fat protein. For the leanest pork, buy 1 pound pork tenderloin and ask the butcher to grind it for you.
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