The ultimate makeover: Burgers
Turn a barbecue favourite into a superhealthy treat without compromising on taste
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 25 mins
Cook 40 mins
Super healthy
Freeze raw burgers only
- Tip the mince into a bowl with the spring onions, grated carrot, garlic, mustard, tarragon and egg. Mix well using a fork. Season with pepper and a pinch of salt, then divide the mixture into 4. Flatten each piece with your hands into a 10cm round (A), about 2cm thick - a similar width to the buns. Chill for about 30 mins. Or can be made a day ahead: stack the burgers between pieces of greaseproof paper to stop them sticking, wrap in cling film then chill until ready to cook.
- Meanwhile, heat oven to 200C/fan 180C/ gas 6. Lay the peppers, cut sides down, on a non-stick baking sheet. Roast for 35 mins until the skins are charred, laying the tomatoes next to them, cut-side up, for the final 3 mins just to soften slightly. Remove and immediately transfer the peppers to a small bowl and cover with cling film. Leave for 5-10 mins until cool enough to handle. Peel off the pepper skins (B), chop the peppers and tip them back into the bowl to join any juices there. Chop the tomatoes and stir into the peppers with the lime juice, chives, onion and chillies. Taste and add a grind of pepper if needed. Set aside. Can be made 1-2 days ahead and chilled.
- Heat a griddle pan, or cook the burgers on the barbecue. Lay the cut sides of the buns on the griddle and cook until marked with the griddle bars. Brush each burger on one side with some of the rapeseed oil. Place on the hot griddle, oiled side down. Cook - don't move them or they may stick - for 5 mins for medium, brush the unoiled side with the rest of the oil (C), then turn and cook for another 5 mins. (For well done, add an extra 1-2 mins to each side.)
- Remove and let the burgers rest for 2-3 mins. Drizzle a little of the pepper juices over the bottom of each bun to moisten, lay on some watercress sprigs, top with a burger, then a spoonful of the salsa (D), spooning over some more of the juices. Sandwich together with the tops of the buns.
PER SERVING
405 kcalories, protein 32g, carbohydrate 37g, fat 15.4 g, saturated fat 5g, fibre 5g, sugar 10g, salt 1.44 g
Recipe from Good Food magazine, June 2011.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/1377634/
Your binder
Here are three other great reasons to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Ingredients
FOR THE BURGERS
- 400g lean beef mince (10% fat), preferably organic
- 5 spring onions , finely chopped
- 140g finely grated carrots
- 2 garlic cloves , finely chopped
- 2 tsp Dijon mustard
- 1 tbsp chopped tarragon
- 1 medium egg , beaten
- 4 wholemeal bread rolls, split in half
- 1½ tsp rapeseed oil , for brushing
- 25g watercress
FOR THE ROASTED PEPPER SALSA
- 2 large red peppers halved lengthways and deseeded
- 100g cherry or baby plum tomatoes , halved
- 2 tsp lime juice
- 2 tsp snipped chives
- ¼ very small red onion , thinly sliced
- pinch crushed chillies
Buy ingredients
Search Good Food
The ultimate makeover: Chicken Caesar salad
Angela Nilsen has been on a mission to make the not-so-innocent Caesar salad more honest. The result? A healthier and tastier version. So tuck in
34
ratings
Get the free BBC Good Food app
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 25 mins
Cook 40 mins
Super healthy
Freeze raw burgers only
Ingredients
FOR THE BURGERS
- 400g lean beef mince (10% fat), preferably organic
- 5 spring onions , finely chopped
- 140g finely grated carrots
- 2 garlic cloves , finely chopped
- 2 tsp Dijon mustard
- 1 tbsp chopped tarragon
- 1 medium egg , beaten
- 4 wholemeal bread rolls, split in half
- 1½ tsp rapeseed oil , for brushing
- 25g watercress
FOR THE ROASTED PEPPER SALSA
- 2 large red peppers halved lengthways and deseeded
- 100g cherry or baby plum tomatoes , halved
- 2 tsp lime juice
- 2 tsp snipped chives
- ¼ very small red onion , thinly sliced
- pinch crushed chillies
PER SERVING
405 kcalories, protein 32g, carbohydrate 37g, fat 15.4 g, saturated fat 5g, fibre 5g, sugar 10g, salt 1.44 g
Advertisement
Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Latest comments and suggestions
05 June 2011
CFL recipes rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
28 June 2011
elizabeth rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
12 July 2011
janie2go rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
21 November 2011
CharlieGirl rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
08 May 2012
Mrs P rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
25 June 2012
Lynsayb rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
29 January 2013
be2970 commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.