Healthy Burgers Recipe
Ingredients
- 200 g lean beef mince
- 1 onion, one quarter finely chopped, the rest thinly sliced
- 1 carrot, grated
- 1 tsp worcestershire sauce
- 2 tbs breadcrumbs
- to taste pepper, to taste
- spray olive or canola oil spray
- 2 wholemeal or wholegrain rolls
- 2 tbs salt-reduced tomato sauce, optional
- 4 leaves lettuce
- 4 slices canned beetroot slice
- 1 tomato, sliced
- 1/2 avocado, sliced
Method
- In a medium bowl, add the mince, the finely chopped quarter of the onion, half the grated carrot, the Worcestershire sauce, breadcrumbs and a good crack of pepper. Mix, and use hands to shape into two patties about 2 cm thick. Put in the fridge for at least 20 minutes to firm up.
- Meanwhile, heat up a frypan or BBQ and spray with a little oil. Cook the sliced onions on medium heat, stirring often, till golden (at least 5 minutes). Remove onions from the pan.
- Spray the pan with a little more oil and cook the patties on high heat for about 4 minutes each side, until nicely browned and cooked all the way through.
- Slice open the rolls, spread the bottom slice with a small amount of tomato sauce (if using), and stack the lettuce, beetroot, patties, onions, tomato, avocado and leftover carrot on top.
Variation:
Make smaller patties and use dinner rolls or English muffins to make “slider” burgers.
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Ingredients for burgers -
Shape the burgers into 2 cm thick patties
Comment:
*To make this dish seafood free, replace Worcestershire sauce with half soy sauce, half tomato sauce.
Healthy tip!
Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2201 kJ | 518 kJ |
| 526 Cal | 124 Cal | |
| Protein | 37 g | 9 g |
| Fat, total | 17 g | 4 g |
| — saturated | 5 g | 1 g |
| Carbohydrate | 48 g | 11 g |
| — sugars | 14 g | 3 g |
| Sodium | 785 mg | 185 mg |
| Fibre | 13 g | 3 g |
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Comments (1)
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after making patties in fridge for 20mins, so bit of time here...
Anonymous
Posted on: 09 Mar 19
