Beef & salsa burgers
A low fat, healthy and super tasty alternative to the takeaway variety
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Low-fat
Burgers only
- Heat grill to medium. In a large bowl, mix together the first six ingredients, then season well. Shape the mixture into 4 burgers and place on a baking tray.
- Grill the burgers for 3-4 mins on each side until cooked through, then keep them warm. Split each burger bun in half, then lightly toast, cut side up, place under the grill, cut side up, and lightly toast for 1 min. Fill the toasted buns with some salad and top with a burger and a good dollop of tomato salsa.
Healthy benefits
Using fresh ingredients, leaner cuts of meat and choosing to grill or roast instead of fry makes homemade 'takeaways' lower in saturated fats, salt and sugar. Cooking from fresh also reduces your intake of additives and preservatives while helping to retain much of the food's nutritional content.
Healthy grilling
Grilling on a wire rack is the healthiest way to cook burgers. You won't need any extra oil and any fat from the meat can drip away into the tray below.
Per serving
313 kcalories, protein 24g, carbohydrate 35g, fat 10 g, saturated fat 4g, fibre 3g, sugar 5g, salt 1.99 g
Recipe from Good Food magazine, February 2007.
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http://www.bbcgoodfood.com/recipes/3413/
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Ingredients
- 300g lean minced beef
- 50g wholemeal breadcrumbs
- 50g carrots , grated
- 1 small onion , grated
- small handful parsley , leaves chopped
- 1 tsp Worcestershire sauce
- 4 wholemeal burger buns
- small pot tomato sauce
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Low-fat
Burgers only
Ingredients
- 300g lean minced beef
- 50g wholemeal breadcrumbs
- 50g carrots , grated
- 1 small onion , grated
- small handful parsley , leaves chopped
- 1 tsp Worcestershire sauce
- 4 wholemeal burger buns
- small pot tomato sauce
Per serving
313 kcalories, protein 24g, carbohydrate 35g, fat 10 g, saturated fat 4g, fibre 3g, sugar 5g, salt 1.99 g
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21 December 2007
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