Home-Made Burgers

by IBD Medical on August 30, 2021

diabetes recipes healthy lunch dinner burger

Serves: 4 
Preparation time: 15 minutes 
Cooking time: 20 minutes 


Ingredients:

  • 400g extra-lean beef mince
  • 1 teaspoon extra-virgin olive oil
  • 1 small brown onion finely chopped
  • 1 clove garlic, crushed
  • 1 egg
  • 1/2 cup traditional rolled oats
  • 1 tablespoon Kecap Manis (Malaysian Soy Sauce)
  • 1/2 tablespoon extra-virgin olive oil
  • 4 wholegrain rolls
  • 1 cup iceberg lettuce, shredded
  • 4 slices of canned beetroot, drained


Method:

  1. Heat a non-stick frypan and add 1 teaspoon olive oil. Gently fry onion and garlic until transparent (about 5 minutes).
  2. In a large bowl, combine mince, onion and garlic, egg, oats and Kecap Manis.
  3. Shape into four patties using slightly moistened hands.
  4. Cook the patties in a lightly oiled pain (1/2 tablespoon olive oil) or on the barbecue, until well-cooked (about 10 minutes each side).
  5. Serve on rolls with lettuce and beetroot


Nutritional analysis per serve:
Energy 1780kJ; Fat 12g, Saturated fat 3g; Protein 34g, Carbohydrate 42g; Fibre 7g; Sodium 710mg

 

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