Low Calorie Burger Recipe
60g tinned kidney beans, drained & well rinsed
1 onion, finely chopped
½ tsp garlic, finely chopped
½ tsp dried thyme
1 tsp wholegrain mustard
2 tsp tomato paste
125g lean beef mince
60g rainbow salad mix (or grated carrot, beetroot, broccoli)
25g low-fat cheese, grated
1 tbsp fresh continental parsley, chopped
Salt & pepper to taste
Olive oil spray
2 wholegrain (or gluten free) bread rolls, warmed in the oven
1 tbsp tomato sauce
1 tomato, sliced
20g mixed lettuce
- Process beans in a blender until smooth then combine remaining burger ingredients in a large bowl and massage the ingredients together well with wet hands.
- Take ½ cup of mixture, roll into a ball and then flatten to form a burger. Chill for 30 minutes.
- Heat a non-stick frypan over medium heat, spray with oil and cook burgers, for 8-10 minutes each side.
- To assemble, spread sauce on base of roll, add burger, tomato slices and lettuce.
Energy: 1305kJ (311 Cals) Protein: 26.9g Fat: 9.8g (sat 4.1g) Carbs: 29g (Sugar 5.5g) Fibre: 7.6g