Hockey Night in Canada Burgers Year Round Kid Friendly

Every family has their own set of traditions. Some families go camping every May 24th long weekend, some go to church every Sunday, and my family? We watch Hockey Night in Canada every Saturday night.

As far back as I can remember, my dad would make hamburgers and we would be allowed to sit in front of the TV to watch the game. Didn’t matter if you were sick, had a previous engagement, or a new boyfriend, you sat in front of the TV and ate Dad’s hamburgers and watched the game.

Growing up in Vancouver, the game started at 5:00 pm. Dad would fire up the frying pan, heat up scones or hamburger buns from McPherson’s bakery, burn a batch of onions, and get the fixn’s ready. Then it was cooked 100% beef burgers with so much guck you needed at least sixteen serviettes. If we were really lucky, we got potato chips!

So in honour of my father, who is the best dad ever, here is my version of homemade burgers.


4 cloves garlic

3 large shallots

2 tbsp (30 mL) fresh rosemary leaves

1 tbsp (15 mL) chili powder

1 tsp (5 mL) paprika or try smoked paprika, it’s excellent

1 tsp (5 mL) cracked black pepper

3 tbsp (45 mL) ketchup, organic if possible

2 tsp (10 mL) Worcestershire sauce

1 lb (500 g) extra lean ground beef

1 lb (500 g) extra lean ground turkey

8 – 100% whole wheat hamburger buns (100% whole grain whole wheat if you can find them)


  1. Get a large plate out for the burgers.
  2. Mince the garlic, shallots, and rosemary and put into a large bowl. (This is a ton easier done in a food processor.)
  3. Add the chili powder, paprika, cracked black pepper, Worcestershire sauce, and ketchup. Mix together well. (If you took my advice and are using a food processor, process until it becomes a thick paste)
  4. Add beef and turkey and mix together really well. I use my hands, but a large spoon works well. (If you are using a food processor, dump the paste into a large bowl along with the meat.)
  5. Form into 8 equally sized patties. Place on that large plate you set out in Step 1 so you don’t cross contaminate your kitchen as you go to get a plate out of the cupboard. Refrigerate for up to 6 hours or cook right away on a preheated grill over medium heat. Flip often to prevent burning.
  6. Cook till an internal temperature of 160°F (71°C) is reached.
  7. Serve on 100% whole wheat hamburger buns with all the fix’ns you love.


Makes 8 burgers

One burger = 3 oz (75 g) cooked


One burger without the bun or the fixn’s =

217 Calories, 9.4 g Total Fat, 3.3 g Sat Fat, 0.2 g Trans Fat, 114 mg Sodium, 6.3 g Carbs,

1 g Fiber, 1.6 g Sugar, 17 g Protein


Diabetes Food Choice Values Per Serving

½ Carbohydrate, 2 ½ Meat and Alternatives, ½ Fat



  • Don’t have enough people in your house to eat 8 burgers? No problem. Freeze patties individually. Cook from frozen.


  • Kid version – eliminate the chili powder and cracked black pepper and reduce rosemary to 1 tbsp (15 mL)


  • This high end gourmet burger is lean, juicy, and full of flavour. The rosemary, garlic, and shallots help reduce the carcinogens that are produced when you blacken protein. So the next time you crank up the BBQ, make sure that you have these potent antioxidant rich ingredients on hand.


  • I used half extra lean ground beef and half extra lean ground turkey to reduce the amount of saturated fat in these burgers.


  • Make sure to wash your hands before and after handling raw meat.

Recipe from Healthy Starts Here!

Posted in Healthy Starts Here!, Seasonal Recipes

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