Hamburgers

Difficulty | Makes 6 | Book 2

hamburgers
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500g very lean beef mince
½ small onion finely diced
1 egg white
2 tablespoons tomato sauce
2 tablespoons BBQ sauce
pepper
cooking spray
6 multigrain bread rolls (50g each)
salad: e.g. cucumber, tomato, grated carrot, beetroot, shredded lettuce

Per servewith bunpatty only
FatTotal6.4g4.2g
Saturated1.9g1.7g
Fibre5.3g0.2g
Protein24.5g18.5g
CarbsTotal31.2g2.9g
Sugar7.8g2.7g
Sodium481mg141mg
Kilojoules1178 (cals 281)512 (cals 122)
GI RatingLowLow

Method

  1. Place mince, onion, egg white, tomato sauce and BBQ sauce into a large mixing bowl, pepper to taste.
  2. Using your hand mix together until mixture is combined.
  3. Shape into 6 patties, flatten slightly. Coat tops of patties with cooking spray.
  4. Place patties sprayed side down into a large non-stick frypan and cook for 4-5 minutes.
  5. Spray tops of patties then turn and cook a further 4-5 minutes or until cooked to your liking. Don’t have heat too high as this may burn the patties.
  6. Cut buns in half, grill until toasted brown. Place salad of your choice on base of bun then top with meat patties, place bun lid on top.

Suitable to be frozen.

Dietitian's tip

This is a complete meal that includes a variety of foods, is low in fat, high in protein and the carbohydrate has a low glycaemic index. This is an ideal meal for people with diabetes.


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