Description
A healthy summer delight
Summary
| Yield | |
|---|---|
| Prep time | 15 minutes |
| Meal Category | Lunch |
| Nutritional Category |
Ingredients
| 200 | g | beef mince (lean) |
| 1 | tbsp | wheat bran |
| 1⁄2 | Cup | onion (chopped) |
| 1 | tbsp | parsley (chopped) |
| 1 | egg (whisked) | |
| 2 | Teaspoon | olive oil |
| 8 | sli | beetroot |
| 8 | sli | Tomato |
| 1 | Cup | lettuce (shredded) |
| 1 | Pinch | pepper (freshly ground) |
| 4 | Hamburger buns (wholemeal or multigrain) |
Instructions
- Combine mince, bran, onion, parsley and egg and mix well.
- Divide mixture into 4 equal portions and shape into patties.
- Heat oil in a large pan and cook patties for 3-4 minutes on each side.
- Drain on paper towel or butcher's paper to absorb excess fat.
- Slice buns in half and toast the cut sides.
- Top one half of each bun with a hamburger patty, slices of beetroot, tomato and some shredded lettuce. Add ground pepper to taste and top with other half of bun.
Nutritional information (per serve)
- Energy: 1038kJ
- Total sugars: 5g
- Protein: 18g
- Sodium: 300mg
- Calcium: 58mg
- Total fat: 9g
- Saturated fat: 2g
- Iron: 3mg
- Carbohydrate: 22g
- Fibre: 5g