Nutrition balance score
Great
Glycemic Index
60
Moderate
Glycemic Load
10
Low
Nutrition per serving
Calories115 kcal (6%)
Total Fat3.5 g (5%)
Carbs16.5 g (6%)
Sugars3.4 g (4%)
Protein5.9 g (12%)
Sodium126.8 mg (6%)
Fiber3.3 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
220gpotatoes
medium, peeled and diced
low-calorie cooking spray
2garlic cloves
crushed
1carrot
medium, grated
50ggreen beans
trimmed and finely chopped
50gcauliflower florets
finely chopped
50gbroccoli florets
finely chopped
50gfrozen peas
50gsweetcorn kernels
tinned and drained, or frozen
fresh parsley
chopped
30gParmesan
or vegetarian hard cheese
Instructions
Step 1
Cook the potatoes in a pan of boiling salted water until soft, then drain well and mash with a hand-held masher or fork
Step 2
Spray a large frying pan with some low-calorie cooking spray and place over a medium heat. Add the garlic and all the vegetables (except the peas and sweetcorn) and cook for 5 minutes, stirring so they don't start to colour. Add the peas and sweetcorn and cook for another 2-3 minutes.
Step 3
Mix the mashed potato and vegetables together in a bowl, then stir in the chopped parsley and Parmesan.
Step 4
Divide the mixture into four equal pieces, and form each piece into a burger shape. (You can freeze the burgers at this point for cooking on another day. Thoroughly defrost the burgers before cooking.)
Step 5
Spray a frying pan with some low-calorie cooking spray and place over a medium heat. Add the burgers and cook for 5 minutes or until they are golden brown on the bottom, then turn them carefully and cook for another few minutes. When the other side is golden brown, remove from the heat and serve
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