Hamburgers with BBQ sauce

Nutritional values

Per serving

Energy: 199kcal, protein: 11g, fat: 6g, carbohydrate: 23g, fibre: 5g, salt: 352mg, cholesterol: 50mg

Ingredients

Serves 8

For the hamburgers

• 410g (16 oz) can baked beans, drained
• 15ml (1 tbsp) vinegar
• 15ml (1 tbsp) Worcestershire sauce
• 2ml (1/2 tsp) crushed garlic
• 200g (1 cup) lean ground beef
• 1 medium onion, peeled and chopped
• 1 celery stalk, chopped
• 1 slice of bread (brown or white), crumbled
• 250ml (1 cup) oat bran
• 5ml (1 tsp) salt
• 1 egg
• 5ml (1 tsp) olive oil
• 4-8 hamburger rolls (optional)
• freshly ground black pepper

For the BBQ sauce

• 1 onion, peeled and chopped
• 1 large apple, finely grated
• 1ml (1/4 tsp) crushed garlic
• 5 ml (1 tsp) olive oil
• 60ml (4 tbsp) tomato sauce
• 1 tomato, finely chopped
• 125ml (1/2 cup) water
• 20ml (4 tsp) brown sugar
• 30ml (2 tsp) Worcester sauce
• 5ml (1 tsp) salt
• 10ml (2 tsp) prepared mustard

Method

1. For the burgers, combine the beans, vinegar, Worcestershire sauce and garlic by mashing or mixing together in a food processor.
2. Add the ground beef, onion, celery, breadcrumbs, oat bran, salt, pepper and egg, and mix to a firm consistency.
3. Shape into 8 hamburger patties.
4. Lightly grease a frying pan with 5ml (1 tsp) oil and use a spatula to spread the hot oil evenly across the pan.
5. Fry the patties for 5 minutes on each side.
6. For the sauce, sauté the onion, apple and garlic in the oil until transparent.
7. Add the rest of the ingredients and simmer for 5 minutes.
8. Serve the patties on unbuttered burger rolls with tomato, lettuce and BBQ sauce.

These burgers are very soft and do not have the “meatiness” of normal hamburgers.

* The nutritional values for each recipe are estimates only and may vary depending on brand of ingredients used and natural biological variations in the composition of natural foods.

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Source

Recipe and picture taken from the low GI, low fat recipe book by registered dietitians Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 1 (Tafelberg).