Hamburgers with BBQ sauce
For hamburgers with a twist, take a look at this recipe which makes hamburgers that contain baked beans! Ideal for all seasons, these can be fried in a pan or grilled on the BBQ.
Per burger (without roll):
• energy 199 kcal • protein 11g • fat 6g • carbohydrate 23g • fibre 5g • cholesterol 50mg • sodium 352mg
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
How to make it:
- For the burgers, combine the beans, vinegar, Worcestershire sauce and garlic by mashing or mixing together 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 frying pan with 5ml (1 tsp) oil and 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 the onion, apple and garlic in the oil until transparent.
- Add the rest of the ingredients and simmer for 5 minutes.
- 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.
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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).