Lower carb hamburger
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This is a great easy meal that the children love. The burger recipe comes from Nigella, although I've altered the quantities a little. I was a bit dubious about whether or not the burgers would stick together, but they work just fine. To lower the calories for me, I use a Michelle Bridges trick, which is to serve the burger on 1/2 a roll and hollow out the middle and fill it up with salad. The kids, and my husband get a full bun, plus salad.
for 5 burgers, which is dinner for 4 and then a quick lunch for the next day
Ingredients
500g extra lean minced beef
2 tablespoon caramelised onions (I use Beerenberg)
3 teaspoons buttermilk or natural yoghurt
3 teaspoons salt reduced soy-sauce or tamari
3 teaspoons BBQ or Worcestershire sauce
pepper
olive oil spray
small wholemeal burger buns (in Australia, cape seed rolls from Baker's delight are delicious)
baby spinach
tomato sliced
METHOD
Mix the minced beef with onions, buttermilk, soy and BBQ sauce. Season with pepper and divide into 5 portions. Shape by hand into burgers. I like to put them in the fridge for half an hour to firm up.
Lightly spray a non-stick frypan and heat on medium. Cook the patties for 5 minutes a side until browned and cooked through.
Toast the bun halves, line each bun with baby spinach leaves. Top with a patty and tomato.
Did you notice there are no fries on the side? You can have extra salad though!
I like to cook an extra patty for lunch the next day, to serve on a mountain bread wrap with relish, salad and tomato.
Serving size:
1 burger and bun
Calories:
319 (1342 kJ) Fat:7g Saturated fat:2.4g Carbohydrates:30g Sugar:3.7g Sodium:677 Fiber:4g Protein:31g
