Hamburgers with BBQ sauce
Ingredients (8 servings):
- 410 g can baked beans, drained (16 oz)
- 15 ml vinegar (1 T)
- 15 ml Worcestershire sauce (1 T)
- 2 ml crushed garlic (1/2 t)
- 200 g lean ground beef (1 c)
- 1 med onion, peeled and chopped
- 1 celery stalk, chopped
- 1 bread slice, crumbled (brown or white)
- 250 ml oat bran (1 c)
- 5 ml Salt (1 t)
- 1 egg
- 5 ml olive oil (1 t)
- 4-8 hamburger rolls
- freshly ground black pepper
- 1 onion, peeled and chopped
- 1 large apple, finely grated
- 1 ml crushed garlic (1/4 t)
- 5 ml olive oil (1 t)
- 60 ml tomato sauce (4 T)
- 1 tomato, finely chopped
- 125 ml water (1/2 c)
- 20 ml brown sugar (4 t)
- 30 ml Worcester sauce (2 t)
- 5 ml salt (1 t)
- 10 ml prepared mustard (2 t)
How to make it:
- For the burgers, mash together the beans, vinegar, Worcestershire sauce and garlic or mix in a food processor.
- Add the ground beef, onion, celery, breadcrumbs, oat bran, salt, pepper and egg, and mix to a firm consistency.
- Shape into 8 hamburger patties.
- Lightly grease a skillet with 5 ml (1 t) oil. Use a spatula to spread the hot oil evenly across the pan.
- Fry the patties for 5 minutes on each side.
- For the sauce, sauté onion, apple and garlic in the oil until transparent.
- Add the rest of the ingredients and simmer for 5 minutes.
- Serve patties on unbuttered hamburger rolls with tomato, lettuce and BBQ sauce.
These burgers are very soft and do not have the “meatiness” of normal hamburgers.
Nutritional values per burger and sauce (without roll):
- Calories 199 kcal
- Protein 11 g
- Fat 6 g
- Carbohydrates 23 g
- Fibre 5 g
- Cholesterol 50 mg
- Sodium 352 mg
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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).