Healthier beef burgers

Photographer: HFG staff

Adding fresh veg to extra lean beef mince makes these burgers lower in calories and more nutritious than the regular type.

Serves: 4

Time to make: 40 mins , + chilling

Hands-on time: 15 mins

Ingredients

More weights & measures

oil spray
1 small carrot, grated and excess liquid squeezed out
1 small courgettezucchiniX, grated and excess liquid squeezed out
1/4 cup dried breadcrumbs
350g lean beef mince
1 egg, beaten
1 teaspoon ground cumin
2 tablespoon finely chopped fresh parsley
1 red onion, thinly sliced
75g reduced-fat haloumi, cut into 8 thin slices
4 tablespoons low-free Greek yoghurt
5cm piece cucumber, peeled, deseeded, coarsely grated and excess liquid squeezed out
½ garlic clove, crushed
4 crusty bread rolls, halved horizontally and lightly toasted, 3 cups baby spinach and 1/3 cup roasted red peppersbell peppersX in water from a jar, drained and sliced, to serve

Instructions

Stay Awake

1 Put a non-stick frying pan over a medium heat and spray with oil. Add the carrot and courgette and cook, stirring, for 3–4 min until quite dry. Transfer to a large bowl and mix with the breadcrumbs, mince, egg, cumin and parsley. Shape into 4 burgers. Cover and chill for 20 min.

2 Heat the oven to 190°C/fan 170°C/gas 5 and line a baking tray with foil. Put the cleaned frying pan over a medium heat. Spray the burgers with oil, then cook in the hot pan for 3 min on each side or until browned. Transfer to the prepared tray and cook in the oven for 10–12 min until cooked through. Remove and keep warm.

3 Meanwhile, clean the pan, then return to a medium heat and spray with oil. Cook the onion for 10–15 min until soft.

4 Heat a second non-stick frying pan and spray with oil. Fry the halloumi for 1–2 min on each side until golden. In a small bowl, mix the yoghurt with the cucumber and garlic.

Serving suggestion

To serve, fill each toasted roll with the yogurt mixture, spinach, a burger, some peppers, haloumi and onions.

Nutrition Info (per serve)

Calories 450 cal

Kilojoules 1882.8 kJ

Protein 36.6 g

Total fat 16.4 g

Saturated fat 6.5 g

Carbohydrates 42 g

Sugar 9.2 g

Dietary fibre 4.4 g

Sodium 788 mg

Calcium 364 mg

Iron 4.1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.