Healthy Sausage Burgers Recipe
Ingredients
- olive or canola oil spray
- 4 sausages
- 4 wholemeal or wholegrain rolls, halved
- 2 medium tomatoes, chopped
- 1/4 cup frozen corn kernel
- 1/2 onion, peeled and chopped
- 1/3 cup tomato salsa
- 225 g can beetroot, drained
- 1 medium carrot, peeled and grated
- 4 lettuce leaves, shredded
Method
- Lightly spray a non-stick frypan with oil and place on medium to high heat. Cook sausages, turning frequently, for 10 minutes or until just cooked through. Remove from pan and set aside to rest for 2 minutes before cutting into long diagonal slices.
- In a bowl, mix tomato, corn kernels, onion and salsa. Spread the salsa mix over the four bottoms of the rolls.
- Top each roll with beetroot, sausages, carrot and lettuce. Cover with top of the rolls and serve.
Serving Suggestion:
For a crunchy texture, lightly toast the rolls before assembling.
Comment:
Look for low-fat or lean sausages that haven't been smoked or cured. Stock up when they're on special and freeze the extras.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1620 kJ | 524 kJ |
| 387 Cal | 125 Cal | |
| Protein | 17.2 g | 5.6 g |
| Fat, total | 13 g | 4.2 g |
| — saturated | 4.9 g | 1.6 g |
| Carbohydrate | 45.9 g | 14.8 g |
| — sugars | 9.7 g | 3.2 g |
| Sodium | 1032 mg | 333.7 mg |
| Fibre | 8.9 g | 2.9 g |
