CAL P/SERVE
192
kJ P/SERVE
805
FAT P/SERVE
8.0g
SODIUM P/SERVE
256g
Hamburgers aren't typically thought of as diet food, but homemade burgers can make a healthy lunch or dinner choice if you use fresh, low-fat ingredients including lean minced beef.
Ingredients
- 6 Mini Burger Buns
- 1 tbsp olive oil
Mini beef Burgers
- 200g beef mince
- ½ carrot, grated
- ¼ capsicum red, diced
- ½ onion, diced
- 1 tsp. garlic
- Sprinkle smoked paprika
- Splash Worcestershire sauce
- Sprinkle oregano (or dried herbs)
- S & P
- 1 small egg
- 1tbsp tomato chutney
Salsa
- ½ avocado, diced
- ½ tomato, diced
- ¼ red capsicum, diced
- ¼ yellow capsicum, diced
- 2 tbsp. diced cucumber
- 2 tbsp. sweet chilli sauce
- S & P to taste
Method
- Mix all Salsa Ingredients, set aside.
- Heat 1 tsp. olive oil in non-stick frypan. Sauté red capsicum and onion until cooked.
- Mix all burger ingredients including onion mixture until well combined. Divide mixture into 6 portions, roll into balls and slightly flatten. Place on plate until ready to cook.
- Heat olive oil in a non-stick fry pan on med heat. Cook patties, approx. 4-5 mins on each side.
- Slice rolls in half, place burgers onto rolls then salsa mixture.
- Serve immediately.
Nutrition Table
Servings: 6
Serving size:142g
Average Serve | Average 100g | |
---|---|---|
Energy | 805 kJ | 567 kJ |
192 Cal | 135 Cal | |
Protein | 13.4 g | 9.5 g |
Fat, total | 8.0 g | 5.7 g |
- Saturated | 2.3 g | 1.6 g |
Carbohydrate | 15.2 g | 10.7 g |
- Sugars | 6.6 g | 4.7 g |
Sodium | 256 mg | 180 mg |