Description
Healthy hamburgers
Summary
| Yield | |
|---|---|
| Prep time | 10 minutes |
| Meal Category | Dinner |
| Nutritional Category |
Ingredients
| 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) |
| 4 | Hamburger buns (wholemeal or multigrain) | |
| sprinkle of pepper (freshly ground) | ||
| 200 | g | lean beef (minced) |
Instructions
- Combine mince, bran, onion, parsley and egg. Mix well.
- Divide the mixture into 4 equal portions and shape each into a patty.
- 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.
- Place a hamburger, slices of beetroot, tomato and some shredded lettuce on one half of each bun. Add a little ground pepper, top with other half of bun and serve.
Nutritional information (per serve)
- Energy: 1901kJ
- Total sugars: 23g
- Protein: 26g
- Sodium: 162mg (excluding breadroll)
- Calcium: 123mg
- Total fat: 10g
- Saturated fat: 2g
- Iron: 6mg
- Carbohydrate: 56g
- Fibre: 14g
Comments
this is a great recipe
my brother even used it in his school cook book
I was wondering why this is so healthy and good for you? nurtitional information
looks nice