Barbecue Burgers Recipe

6 green onions, white and green parts, chopped
3 tablespoons tomato paste
1 garlic clove, minced
1 tablespoon reduced-sodium soy sauce
1 tablespoon chili powder
Finely grated rind of 1/2 lemon
2 teaspoons brown sugar
2 teaspoons Dijon mustard
1 teaspoon coarsely ground black pepper
1 1/2 to 1 3/4 pounds ground chuck
1/2 teaspoon kosher salt

1. Place green onions, tomato paste, garlic, soy sauce, chili powder, lemon rind, brown sugar, mustard and pepper in a large mixing bowl. Mix until well combined. Add beef and using your hands, gently mix until ingredients are evenly incorporated.
2. Divide mixture into 4 balls of equal size. Form each into a patty 3/4- to 1-inch thick. To ensure more even cooking, make a 1/2-inch indentation with your thumb in the center of the burger. Handle the patties a little as possible.
3. Prepare a grill to medium-high. Brush grill grate with oil.
4. Sprinkle both sides of burgers with salt. Place on grate and grill until well seared on both sides, about 5 minutes for medium-rare or 6 minutes for medium.
5. If cooking indoors, place a cast iron skillet over high heat. Add burgers to dry pan. Cook until well seared on both sides, 8 to 10 minutes for medium-rare or 10 to 12 minutes for medium.

Recipe adapted with permission from Recipe of the Week: Burgers by Sally Sampson (Wiley, 2008)

Per serving (without bun and toppings): 180 calories, 6g fat, 26g protein, 7g carbohydrates, 2g fiber, 470mg sodium.