Hamburgers – healthy
Other Recipes
Ingredients
- 350 g lean minced beef,
- 1 carrot, large, grated
- 2 medium zucchini, grated
- 1 green apple, large, cored and grated
- 3 slices wholemeal bread, made into crumbs
- 2 tablespoons parsley, chopped
- 1 teaspoon mixed dried herbs
- 1 egg, beaten
- 1 tablespoon olive oilTo assemble:
- 1 onion, large, sliced
- 6 hamburger buns
- 2 tablespoons grainy mustard
- 2 tomatoes, sliced
- 6 small lettuce leaves
- 6 slices canned beetroot
Cooking Method
1. Combine beef, carrot, zucchini, apple, breadcrumbs, parsley, herbs and egg.
2. Form into 6 patties. Grill or barbecue, using moderate heat, for about 5 to 6 minutes on each side.
3. While burgers are cooking, heat oil and cook onion, stirring several times.
4. Split and toast buns. Spread top half of each with mustard.
5. Assemble burgers by placing a lettuce leaf on one half of each hamburger bun, adding a burger patty, onions, sliced tomatoes and beetroot.
6. Top with remaining half of bun.
Nutritional facts
 |
Average quuantity per Serving
|
Average quantity per 100g
|
| Weight (g) |
310.11g
|
100.00g
|
| Energy (kJ) |
1376.70kJ
|
443.93kJ
|
| Protein (g) |
20.14g
|
6.50g
|
| Total fat (g) |
9.21g
|
2.97g
|
| – Saturated fat (g) |
2.54g
|
0.82g
|
| – Polyunsaturated fat (g) |
1.02g
|
0.33g
|
| – Monounsaturated fat (g) |
4.51g
|
1.45g
|
| Cholesterol (mg) |
61.00mg
|
19.67mg
|
| Carbohydrate-available (g) |
38.32g
|
12.36g
|
| CarbohydrateSE (g) |
38.21g
|
12.32g
|
| – Sugars (g) |
8.59g
|
2.77g
|
| Water (g) |
233.54g
|
75.31g
|
| Dietary fibre (g) |
5.48g
|
1.77g
|
| Thiamin (mg) |
0.26mg
|
0.08mg
|
| Riboflavin (mg) |
0.15mg
|
0.05mg
|
| Niacin (mg) |
4.15mg
|
1.34mg
|
| Niacin equivalents (mg) |
8.17mg
|
2.63mg
|
| Vitamin C (mg) |
24.91mg
|
8.03mg
|
| Total folate (ug) |
71.31ug
|
23.00ug
|
| Total vitamin A equivalents (ug) |
288.72ug
|
93.10ug
|
| Retinol (ug) |
13.33ug
|
4.30ug
|
| Beta carotene equivalents (ug) |
1650.89ug
|
532.35ug
|
| Sodium (mg) |
237.14mg
|
76.47mg
|
| Potassium (mg) |
618.39mg
|
199.41mg
|
| Magnesium (mg) |
53.29mg
|
17.19mg
|
| Calcium (mg) |
56.63mg
|
18.26mg
|
| Phosphorus (mg) |
244.57mg
|
78.86mg
|
| Iron (mg) |
3.47mg
|
1.12mg
|
| Zinc (mg) |
3.38mg
|
1.09mg
|
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your healthcare practitioner, or any other health care professional.
You should not use the information on this site for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.
Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements or programs.
You should not use the information on this site for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.
Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements or programs.