Low Calorie Burger Recipe

Ingredients

60g tinned kidney beans, drained & well rinsed

1 onion, finely chopped

½ tsp garlic, finely chopped

½ tsp dried thyme

1 tsp wholegrain mustard

2 tsp tomato paste

125g lean beef mince

60g rainbow salad mix (or grated carrot, beetroot, broccoli)

25g low-fat cheese, grated

1 tbsp fresh continental parsley, chopped

Salt & pepper to taste

To serve

Olive oil spray

2 wholegrain (or gluten free) bread rolls, warmed in the oven

1 tbsp tomato sauce

1 tomato, sliced

20g mixed lettuce

Method

1. Process beans in a blender until smooth then combine remaining burger ingredients in a large bowl and massage the ingredients together well with wet hands. 

2. Take ½ cup of mixture, roll into a ball and then flatten to form a burger. Chill for 30 minutes. 

3. Heat a non-stick frypan over medium heat, spray with oil and cook burgers, for 8-10 minutes each side. 

4. To assemble, spread sauce on base of roll, add burger, tomato slices and lettuce.

Serves 2

PER SERVE

Energy: 1305kJ (311 Cals) Protein: 26.9g Fat: 9.8g (sat 4.1g) Carbs: 29g (Sugar 5.5g) Fibre: 7.6g