Superlean Beefburger and Salad

On the table in: 15 mins
Serves: 2
Origin: American

Ingredients:

  • 200 grams extra lean beef mince, maximum 5% fat
  • 1 small brown onion, peeled and very finely chopped
  • 2 tsp fresh thyme, chopped
  • 2 tsp fresh parsley, chopped
  • sea salt and freshly ground
  • black pepper
  • 2 medium egg whites
  • cooking oil spray
  • 130 grams mixed salad leaves
  • 2 Tbsp fat-free French dressing
  • 2 whole-wheat or mixed grain burger buns
  • 4 tsp burger relish
  • 8 thin cucumber slices

Nutritional Information

Per serving: 324 calories; 30g carbohydrates; 30.5g protein; 9g fat; 3.1g fibre
*nutritional data is indicative and may vary depending on the brand of ingredients used.

Instructions:

  1. In a bowl, mix the beef mince thoroughly using your hands until fairly smooth looking and then mix in the onion, herbs and season with sea salt and freshly ground black pepper; combine well.
  2. Mix in the egg whites and combine well.
  3. Using clean hands, form the mix into two round, flat patties.
  4. Heat a non-stick frying pan over medium-high heat, spray lightly with cooking oil spray and then add the burger patties.
  5. Cook for 5 minutes then turn over and cook on the other side for 3 minutes.
  6. Meanwhile, toss the salad with the dressing and divide between two serving plates along with the opened burger buns.
  7. When the burger patties are cooked all the way through, place them into the burger buns and top with the relish and a little cucumber. Serve immediately.

Chef’s suggestions:

  • If you can’t find extra lean ready-minced beef, ask a butcher to grind up a lean piece of sirloin or rump steak for you (making sure to ask for any fat bands to be removed before grinding).
  • If you like, you can use 1 teaspoon dried mixed herbs instead of the fresh herbs.
  • For gluten-free, replace the whole-wheat burger bun with 2 slices of gluten-free bread or a gluten-free bread roll.