Healthy homemade Burgers
Most people love a burger. Here is my healthy option and it is easy to prepare
Meat is an excellent protein and source of easily absorbable iron and trace minerals BUT too much red meat is linked with bowel cancers and poor health.
I balance out mince meat by adding green lentils that when cooked with meat, look like meat I add plenty of plant foods such as salads or vegetables to the mix to mitigate the risks associated with red meat.
I use the ‘typically 5% fat’ mince meat selling in supermarkets.
Servings: 3 – makes 6 burgers, 2 burgers each
300g, Lean (5%) beef mince
400g, 240g drained tin Bijoux Verts lentils
1 medium red onion
lotsa fresh herbs or dried – parsley, sage, oregano, thyme
Fresh chili (if you want heat)
100ml to 150ml, passata
30g, large squirt tomato puree
2 tsp coconut oil per person
Rince the tinned lentils in a sieve under a cold tap and leave to drain
Put all of the ingredients into a bowl and bind together well until you get a smooth and sticky mixture, that binds well.
Add the passata in 3 lots of 50ml at a time, until you get the right consistency
Using a large scone cutter/circular mould, spoon the mixture into the mould and produce 6 burgers from the mixture
At this point you can freeze 4 of them for later – wrap them in baking paper surrounded by foil and place individually into the freezer
Place 1 tsp of coconut oil in a solid non-stick frying pan and add some rosemary or a spice such as smoked paprika and seal both sides of the burger. Reduce the heat and continue to cook for another 10 to 15 minutes until the burger is cooked through. Or bake the burgers at 200 degrees in a hot oven for 15 – 20 minutes.
Serve With: Baked Artichoke chips (85kcals) and a large salad green salad of mixed leaves and a lemon and vinegar dressing. You have calorie wiggle room to add relish