Healthy Burgers Recipe
- 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
- 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 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.
- 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.
To keep lean meats juicy and add flavour, try brushing with a marinade.
|per serving||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|
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