Serves 2 (with leftover patties)
The tangy homemade salsa tops off these healthy hamburgers!
- 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
- 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)
- 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).
- 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.
- 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).
- Heat oven grill. Toast bread roll under the grill until golden, then remove.
- Assemble each hamburger with lettuce, tomato, 1 patty, cheese and salsa.
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.
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