Burgers don’t have to be completely off limits when your trying to eat healthier. In fact red meat is a good quality source of protein and nutrients such as iron, vitamin B12 and zinc, so when incorporated into a healthy, balanced diet can have its place. Processed red meat is high in saturated fat and tends to be high in salt too. You should avoid eating more than 70g of red or processed meat a day, the equates to about two slices of beef. Personally I plan only one evening meal per week to contain red meat with the rest of my meals being either vegetarian or poultry based to ensure a balanced diet.
If you and your family enjoy a burger, and you want to make a homemade ‘healthier version’ rather than opting for the fast food staple or pulling out a frozen processed one then look no further. I just love recipes that are simple with minimal ingredients and this is it!
Simply mix all of your ingredients in a bowl (see printable recipe below) and then shape into patties using your hands or a cookie cutter that will ensure a uniform shape for each burger. You can add extra’s into your mix to increase the nutritional value of the burgers such as grated courgette or carrot but this is entirely optional. I like these hidden extra’s whereas my husband is not a fan and prefers the accompaniment only of salad and sweetcorn, so it is up to you to test out your own version and satisfy your tastebuds.
I make double the batch of mix and bag some up for the freezer, label and date. When you want to use your frozen burger mix in the future all you need to do is pull your mix out the night before and allow it to defrost in the bottom of your fridge. Once defrosted shape and cook as above.
You can cook these burgers in either the oven under the grill. I like to turn them over halfway through to ensure thorough cooking. Once cooked serve with a toasted roll ensuring that your meal is balanced by cramming salad into your bun and an extra serving of your five a day on the side such as a corn on the cob…. Enjoy!
Quick Homemade Burger
Yield 4 burgers
- 250g Extra lean minced beef
- 1 tbsp chopped coriander (fresh works best but you can use dried or frozen coriander)
- ½ onion, chopped
- 1 tbsp Dijon mustard
- 1 tbsp olive oil
- Black pepper
- Chilli (optional)
- Iceberg lettuce,shredded
- 2 wholemeal/ciabatta rolls
- 1 tomato, sliced
- Lots a veggie sauce
- Chop your onion into very small pieces. (Tip: I tend to blitz mine up, they need to be small so that they don't break the formation of your burger and make it fall apart).
- Place all the burger ingredients in a mixing bowl and stir to combine.
- Using your hands/ cookie cutter, shape into equal sized patties and place them on a lined baking tray.
- Toast the burgers under the grill for 15 minutes, or until cooked through, turning halfway through.
- Cut your rolls in half and toast under the grill on both sides if you wish (optional).
- Top the bottom halves of the rolls with the lettuce and a slice of tomato.
- Arrange the burger on top of the roll.
- Top each burger with the other halves of the rolls, drizzle over the 'lots a veggie sauce' and serve.
This is a very simple burger recipe with very few ingredients and easy to put together.
You can actually grate some extra five a day options into your burger to increase the nutritional value such as grated courgette or carrot.
Ideas to serve with
Sweet potato wedges/ potato wedges and a corn on the cob