HOME MADE BEEF BURGERS

188 calories and 27.6 grams of protein per burger, or approximately 318 calories with a wholemeal roll.

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Ingredients

• 500g lean minced beef
• 1 red onion, diced
• 2 garlic cloves, crushed (optional)
• 1 egg
• olive oil or cooking spray
• salt and pepper
• 1/2 tsp Dijon mustard

  
Instructions

• Heat up the oil in a frying pan and add the diced onion. Reduce down the heat and let the onions sweat slowly, adding in the garlic to ensure it doesn't burn and become bitter.
• Mix the beef in a bowl and break up with your fingers, then add the onions and garlic, once they have cooled slightly and mix together thoroughly then add salt and pepper and the Dijon mustard.
• Pour in the egg and ensure that it has been mixed right the way through the beef and onions.
• Separate the mixture into 4 portions and start moulding using your hands into burgers. Create a depression in the centre, this will ensure the burgers cook evenly and flat. Place in the fridge to chilled and stiffen.
•  Once chilled, the burgers can be cooked on the grill or barbeque.
• Ensure that each side has sealed, if not they'll fall apart when you lift them off. Turn them over until cooked through or to the desired pinkness in the centre.
• Serve on a roll or ciabatta with leafy salad. These can be frozen and defrosted for use later on.

 
Serves 4

Nutritional Info Per Burger approx.
188 calories
27.6g protein
0.9g carbs
8.1g fat
 
Nutritional Info Per Burger with whole meal Roll approx.- 318 calories, 33g protein, 21g carbs, 10g fat

Jamie Miller- Personal Trainer
UK FITNESS & PERSONAL TRAINING
ABERDEEN

FITNESS, NUTRITION & PERSONAL TRAINING