Hamburgers
- Preparation time 20 minutes
- Cooking time 10 minutes
- Serves 4
Ingredients
- 500 g premium lean beef mince
- 1 egg, lightly beaten
- 1 cup fresh breadcrumbs
- 1 teaspoon dried mixed herbs
- freshly ground black pepper, to taste
- 4 hamburger rolls, split in half
- 1 small carrot
- 4 large lettuce leaves, halved
- 8 slices beetroot
- 8 slices tomato
- mustard or tomato sauce, to serve
Method
- Place the mince, egg, breadcrumbs and herbs into a bowl.
- Add pepper to taste.
- Using your hands, mix until well combined, divide into four equal portions and shape each into a patty.
- Cook patties in a nonstick frying pan or on a barbecue grill plate, or under a grill.
- Peel strips from the carrot with a peeler.
- Place some lettuce on the bottom half of the buns.
- Top with meat patties, then the beetroot, tomato, carrot and more lettuce.
- Add mustard or tomato sauce and put on the tops of the buns.
- Serve immediately.
HINT: Serve with a baked potato to boost the carbohydrate level. Wholemeal bread rolls will provide extra fibre
Nutrition
ANALYSIS per serve | 4 |
---|---|
Energy kJ (Cal) | 2216 (529) |
Carbohydrate (g) | 65 |
Protein (g) | 46 |
Fat (g) | 11 |
Iron, Zinc |
Australian Institute of Sport - From the "Survival for the Fittest" cookbook
05 Nov 2018
HINT: Serve with a baked potato to boost the carbohydrate level. Wholemeal bread rolls will provide extra fibre
, Bakes and Grills, survival-for-the-fittest
Bakes and Grills