Healthy Hamburger

Instructions

Step 1: Place mince in a large bowl. Add vegetables, tomato
paste, chilli sauce, breadcrumbs and seasoning. Mix well. For
a smoother texture, mix ingredients in a food processor. Use
hands to bind mixture and shape into 4 even-sized patties.
Chill before cooking.

Step 2: Cook patties on a barbecue hotplate or in a pan for
7 minutes each side, or until cooked through.

Step 3: To assemble burgers, place beef patties in buns with
fruity relish, onions and lettuce.

Tip:

For extra fibre, add grated vegetables to mince.

Recipe Information

Portions: 4
Time to make: 30 minutes plus chilling
Total cost of all ingredients: $14.72 / $3.68 per serve
High fibre
High iron

Ingredients

450g lean beef mince
2 spring onions, finely chopped
1 courgette, grated
4 sweet baby peppers, finely chopped
2 tablespoons tomato paste
2 tablespoons sweet chilli sauce
1/4 cup breadcrumbs
salt and pepper, to season

To serve

4 wholemeal burger buns
4 tablespoons fruity relish (I used Cotterill & Rouse Mango Dressing)
1/4 red onion, cut in rings
2 spring onions, finely diced
2 cups shredded lettuce

Nutrition Information

per serve
Energy 1610 kJ (388 Cals)
Protein 33g
Fat 3g
- saturated 9g
Carbohydrates 45g
- sugars 16g
Dietary Fibre 6g
Sodium 500mg
Calcium 90mg
Iron 6mg

* NS: Not specified