Homemade takeaways

Hamburgers

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Serves: 6
Time to make: 30 mins

Total cost: $ 10.50 / $ 1.75 per serve

(at time of publication)


Hamburgers

  • Ingredients

  • Nutrition Info.(per serve)

  • Equipment you will need
  • medium bowl
  • grater
  • chopping board
  • medium-sized chopping knife
  • saucer
  • frying pan
  • spatula
  • Ingredients
  • 500g lean beef mince
  • 1 carrot, grated
  • 1 onion, finely chopped
  • 1 teaspoon garlic or onion salt
  • 1/2 cup rolled oats
  • 1 tablespoon olive or canola oil
  • 6 hamburger buns
  • tomato sauce, to taste
  • 3 tomatoes, sliced
  • lettuce leaves
  • 6 pineapple rings

  • Nutrition Info

    • Kilojoules 1690kJ

    • Calories 404cal

    • Protein 28g

    • Total fat 9g

    • Saturated fat 3g

    • Carbohydrates 50g

    • Sugars 13g

    • Dietary fibre 5g

    • Sodium 710mg

    • Calcium 100mg

    • Iron 4.5mg

    Instructions

    1 Place mince, carrot, onion, salt and rolled oats into a bowl. Mix with clean hands and divide into 6 lots. Press each lot into a saucer to make a patty, or shape patty with your hands.

    2 Heat oil in a frying pan. Put patties in and fry, turning, until tcooked. Turn down the heat if they cook too fast.

    3 Split buns in half. Grill until golden. Spread with tomato sauce.

    4 To put hamburgers together, place cooked meat patty on top of sauce, then tomato slices on top, then lettuce and pineapple rings. Put lid on and serve.

    Skills learnt

    • Weighing – mince
    • Chopping – onions
    • Grating – carrot
    • Mixing – patties
    • Frying – patties
    • Grilling – buns
    • Assembly – putting hamburgers together

    Skills learnt

    • Weighing – mince
    • Chopping – onions
    • Grating – carrot
    • Mixing – patties
    • Frying – patties
    • Grilling – buns
    • Assembly – putting hamburgers together

    Improve your energy levels and resistance with a balanced, iron rich diet. Our huge collection of healthy, iron-boosting recipes are as tasty as they are easy to make. Browse hundreds of low-fat recipes. Delicious and easy low fat meals, snacks and desserts.

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    Author: Bronwen King - NZ registered nutritionist
    Photographer: Melanie Jenkins
    First published: Jan 2010
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