Burgers 3-2-1
Prep: 25 mins
Cook: 15 mins
Serves: 2
2

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
  • 1 tomato, sliced
  • 1/2 avocado, sliced

Method

  1. 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.
  2. Meanwhile, heat up a frypan and 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.
  3. 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.
  4. 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.
  • recipe step image
    Ingredients for burgers
  • recipe step image
    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!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

More tips

Nutrition Information

per serve per 100g
Energy 2201 kJ 518 kJ
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