Low Fat Hamburger
CAL P/SERVE
619
kJ P/SERVE
2590
FAT P/SERVE
12.6g
SODIUM P/SERVE
907g
Everybody loves hamburgers, but because of their association with fast food, they have a reputation for being fattening and certainly not deserving of a spot on a weight loss diet.
This reputation is unfortunate, because hamburgers can be very nutritious and be a stample item on a weight loss diet.
Ingredients
- 250g Lean Heart Smart Beef Mince
- 1 tsp. onion powder
- 1 tsp. dried onion flakes
- 1 tsp. garlic powder
- 1 apple, peeled and grated
- 1/4 cup breadcrumbs
- 1 tsp. oregano or marjaram
- 1 tbsp. tomato relish or chutney
- 1 tsp. dijon mustard
- 1 tsp. Worcestershire sauce
- 2 wholmeal or mutligrain rolls
- 1 Sliced Tomato
- Lettuce
Method
- In a large mixing bowl add the beef, and all ingredients except the rolls tomato and lettuce.
- Mix together with hands and roll into 2 patties.
- Preheat a griddle pan sprayed with cooking spray.
- Cook for 4 minutes on each side (or until you think ready).
- Cut rolls and place on griddle pan the inside down just so it is lightly toasted.
- Dress rolls with lettuce, tomato and place patty on top.
- Finish off with Tomato Sauce if desired.
Nutrition Table
Servings: 4
Serving size:423g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 2590 kJ | 611 kJ |
| 619 Cal | 146 Cal | |
| Protein | 49 g | 11.6 g |
| Fat, total | 12.6 g | 3.0 g |
| - Saturated | 4.7 g | 1.1 g |
| Carbohydrate | 70.6 g | 16.7 g |
| - Sugars | 26.9 g | 4.0 g |
| Sodium | 907 mg | 214 mg |
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