Kentucky Burgoo Burgers and Southern Succotash

Dairy Free
Health score
52%
Kentucky Burgoo Burgers and Southern Succotash
30 min.
4
1011kcal

Suggestions

Ingredients

  • tablespoons cider vinegar 
  • tablespoons brown sugar dark
  • Handful flat-leaf parsley fresh chopped
  • cup regular corn frozen
  • cloves garlic minced grated
  •  bell pepper green seeded chopped
  • pound ground pork 
  • pound ground sirloin 
  • tablespoon hot sauce 
  • cup lima beans *soaked overnight frozen
  • cup okra frozen chopped
  • tablespoons olive oil extra-virgin divided
  • small onion finely chopped
  • teaspoons paprika 
  • 0.5 cup pickled green beans plus 1 tablespoon pickling juice chopped
  • servings salt and pepper black freshly ground
  •  sandwich-sized muffins split english
  •  to 3 scallions chopped
  • tablespoons freshly thyme leaves chopped
  • cup tomato sauce 
  • tablespoon worcestershire sauce 

Equipment

  • frying pan
  • pot

Directions

  1. Mix the meat with paprika, garlic, Worcestershire, parsley, salt and pepper.
  2. Heat a large skillet over medium high heat with a tablespoon extra-virgin olive oil, a turn of the pan. Form 4 large patties and make a indentation in the center of each burger to counteract the burger bulge that happens as the meat cooks. Cook burgers 6 minutes on each side, turning once.
  3. Heat a small pot over medium heat with 2 tablespoons extra-virgin olive oil, eyeball it.
  4. Add onions and peppers, cook 8 to 10 minutes then add salt, pepper, vinegar and brown sugar. Stir 1 minute, add tomato sauce and reduce heat to low. Simmer 5 minutes.
  5. Heat a medium skillet over medium high heat.
  6. Add 1 tablespoon extra-virgin olive oil, a turn of the pan.
  7. Add limas, corn, okra, pickled beans, hot sauce, thyme, salt and pepper and cook to heat through 5 to 6 minutes. Toss in scallions and turn off heat.
  8. Serve burgers on buttered toasted muffins with pepper and onion topping.
  9. Serve succotash alongside.

Nutrition Facts

Calories1011kcal
Protein21.09%
Fat51.82%
Carbs27.09%

Properties

Glycemic Index
92.88
Glycemic Load
4.38
Inflammation Score
-10
Nutrition Score
46.247391151345%

Flavonoids

Apigenin
2.26mg
Luteolin
3.02mg
Isorhamnetin
0.88mg
Kaempferol
0.23mg
Myricetin
0.18mg
Quercetin
10.12mg

Nutrients percent of daily need

Calories:1011.38kcal
50.57%
Fat:58.55g
90.08%
Saturated Fat:18.05g
112.83%
Carbohydrates:68.86g
22.95%
Net Carbohydrates:58.6g
21.31%
Sugar:13.35g
14.83%
Cholesterol:158.76mg
52.92%
Sodium:961.64mg
41.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.63g
107.26%
Selenium:71.6µg
102.28%
Vitamin B1:1.37mg
91.63%
Vitamin B3:14.78mg
73.92%
Vitamin C:56.45mg
68.43%
Vitamin B6:1.26mg
63.11%
Zinc:9.37mg
62.48%
Phosphorus:596.38mg
59.64%
Iron:10.39mg
57.74%
Vitamin B12:3.25µg
54.24%
Manganese:1.07mg
53.63%
Vitamin K:52.93µg
50.41%
Vitamin B2:0.81mg
47.35%
Potassium:1599.72mg
45.71%
Fiber:10.26g
41.04%
Folate:157.03µg
39.26%
Magnesium:130.36mg
32.59%
Vitamin E:4.16mg
27.76%
Vitamin A:1379.96IU
27.6%
Copper:0.53mg
26.38%
Vitamin B5:2.3mg
23.04%
Calcium:169.68mg
16.97%