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4.2 (5 votes)

Healthy beef burgers

Adding fresh veggies to extra lean beef mince makes these burgers lower in calories and more nutritious than the regular type.

Serves 4

Prep Time 15 min + chilling

Cooking Time 25 min

Ingredients

  • Cooking oil spray
  • 1 small carrot, grated and excess liquid squeezed out
  • 1 small courgette, grated and excess liquid squeezed out
  • 30g dried breadcrumbs
  • 350g extra-lean beef mince
  • 1 egg, beaten
  • 1tsp ground cumin
  • 2tbsp finely chopped fresh parsley
  • 1 red onion, thinly sliced
  • 75g reduced-fat halloumi, cut into 8 thin slices
  • 4tbsp fat-free Greek yogurt
  • 5cm piece cucumber, peeled, deseeded, coarsely grated and excess liquid squeezed out
  • ½ garlic clove, crushed
  • 4 crusty bread rolls, halved horizontally and lightly toasted, 40g baby spinach and 100g roasted red peppers in water from a jar, drained and sliced, to serve

Method

  1. Put a non-stick frying pan over a medium heat and spray with oil. Add the carrot and courgette and cook, stirring, for 3–4 min until quite dry. Transfer to a large bowl and mix with the breadcrumbs, mince, egg, cumin and parsley. Shape into 4 burgers. Cover and chill for 20 min.
  2. Heat the oven to 190°C/fan 170°C/gas 5 and line a baking tray with foil. Put the cleaned frying pan over a medium heat. Spray the burgers with oil, then cook in the hot pan for 3 min on each side or until browned. Transfer to the prepared tray and cook in the oven for 10–12 min until cooked through. Remove and keep warm.
  3. Meanwhile, clean the pan, then return to a medium heat and spray with oil. Cook the onion for 10–15 min until soft.
  4. Heat a second non-stick frying pan and spray with oil. Fry the halloumi for 1–2 min on each side until golden. In a small bowl, mix the yogurt with the cucumber and garlic.
  5. To serve, fill each toasted roll with the yogurt mixture, spinach, a burger, some peppers, halloumi and onions.

Nutrition per serving

Read more on how we calculate nutrition.
450 36.6g 16.4g 6.5g 4.4g 9.2g 2g 364mg 42g 4.1mg

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