Lean Beef Burger

Beef burgers, particularly the takeaway variety typically have an energy density of 2.5 calories per gram or more. This leaner version will save around 100 calories per burger without losing its great taste. It also does not contain any added sugar or artificial flavourings which are common to many purchased burgers and may encourage greater consumption. You can throw in a small portion of sweet potato fries as well with this burger and the meal will still be high in protein.

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Heat the oil in a frying pan over a medium heat and fry the thinly chopped onion and garlic for 5 minutes. Put the onions, garlic and mushrooms in a blender and blitz to create a paste, draining off all excess fluid. In a large bowl add the mince, breadcrumbs, mushrooms, onion, garlic and spices and season with some salt, pepper and one tablespoon of Worcestershire sauce. Using your hands mix the ingredients well and create six equally sized burgers. Add a tablespoon of Worcestershire sauce to the frying pan and cook the burgers on a low heat for 5 to 10 minutes on each side until they are fully cooked on the inside and browned on the outside. Use more Worcestershire sauce for frying if necessary. Serve in a wholemeal bun with lettuce and tomato. Makes six 118 g burgers.