Hamburgers with Homemade Salsa by Joanne Turner

Dietary Guidelines: , , , ,

Print Friendly, PDF & Email

Serves

2 (with leftover patties)

The tangy homemade salsa tops off these healthy hamburgers!

Ingredients

Salsa

  • 1 medium tomato, quartered
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons salt-reduced soy sauce
  • 1 small onion
  • 1 tablespoon brown vinegar
  • 1 tablespoon brown sugar

Patties

  • 3 slices of grain or wholemeal bread, torn
  • 1 egg
  • 1 small onion, peeled and chopped
  • ⅓ medium carrot, washed and roughly chopped
  • ⅓ zucchini, washed and roughly chopped
  • 700 g lean beef mince
  • 2 large (75 g each) wholemeal bread rolls
  • 2 lettuce leaves, washed and finely sliced
  • 1 small tomato, finely sliced
  • 2 slices (40 g) cheese (25% reduced-fat)

Method

  1. To make the salsa, place ingredients (in order listed) into a small hand-held blender, and blend until smooth. Set aside ¼ cup for patty mix, and then pour remaining sauce into a small saucepan over medium heat. Bring to the boil, then turn heat down to a simmer for 5 minutes and then set aside to cool (see Cook’s tip).
  2. To make the patties, place bread into a food processor, and process until you have fine breadcrumbs. Put the breadcrumbs into a large mixing bowl with the minced meat. In the same blender add ¼ cup salsa, egg, onion, carrot and zucchini and blend until smooth.  Add to the breadcrumbs and mince. Mix together using your hands and form into 8 hamburger patty-sized balls.
  3. Heat barbeque grill or non-stick griddle pan. Place patties on pan, squashing them down to flatten and cook for 4 minutes each side until cooked to well done. Remove from heat and allow to rest for a few minutes (see Cook’s tip).
  4. Heat oven grill. Toast bread roll under the grill until golden, then remove.
  5. Assemble each hamburger with lettuce, tomato, 1 patty, cheese and salsa.

RECIPE NOTES

Health tip: While pregnant minced meat needs to be well cooked.  The bread roll and cheese add a considerable amount of salt. If you are suffering from high blood pressure during your pregnancy, serve 2 patties with salad and a glass of fruit juice or milk, and give the bread and cheese a miss.

Cook’s tip: Blending the salsa is easier than chopping and gives a tomato sauce-like consistency.  Alternatively you can finely dice the onion and tomato for a chunkier-style salsa.  If making extra patties, allow to cool, then wrap in cling wrap or place in freezer-safe containers immediately. When ready to eat again, defrost and then reheat and serve.

Gluten Free: Use gluten free Worcestershire sauce, gluten free soy sauce and use gluten free bread rolls.

Diabetic Friendly: Use 50% reduced fat cheese and extra lean heart smart mince.

Toddler Friendly: Serve on an English muffin cut in quarters.

 

Nutritional Analysis

Per serve: energy 1900 kJ, protein 34.3 g, fat 14.7 g, saturated fat 6.3 g, cholesterol 84 mg, carbohydrate 42.3 g, fibre 6.5 g, sodium 798.6 mg, GI medium

Pregnancy (Joanne Turner)Recipe taken from Pregnancy by Joanne Turner.

Click here to find out how to purchase this book

Click here to read Joanne’s article on Pregnancy Health

Click here to read Joanne’s blog

Click here for Joanne’s recipes

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.