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Low-fat cheeseburger

by wiki
10 October, 2016
in Dinner
0
Low-fat cheeseburger
Low-fat cheeseburger
  • 0:35 Prep
  • 0:12 Cook
  • 4 Servings
  • Capable cooks

Concerned about the fat content of your family meals? Worry no more with this healthy burger recipe.

Ingredients

  • 400g lean beef mince
  • 2 green onions, finely chopped
  • 1 egg yolk
  • 1/2 cup fresh breadcrumbs (see note)
  • 2 teaspoons American mustard
  • 1 1/2 teaspoons worcestershire sauce
  • Olive oil cooking spray
  • 4 slices (20g each) reduced-fat cheddar cheese
  • 4 multigrain rolls, halved, toasted
  • 1 cup shredded iceberg lettuce
  • 1 large tomato, sliced
  • 1 small cucumber, sliced
  • 1 small red onion, sliced

Method

  • Step 1
    Combine mince, green onion, egg yolk, breadcrumbs, mustard and worcestershire sauce in a large bowl. Season with salt and pepper. Divide mixture into four 2cm-thick patties. Place on a large plate. Cover with plastic wrap. Refrigerate for 30 minutes.
  • Step 2
    Heat a large non-stick frying pan over medium heat. Spray patties lightly with oil. Cook for 10 minutes, turning every 2 minutes (this is because of the low-fat nature of the meat and the sauces tend to burn). Top patties with cheese. Cook, covered, for a further 2 minutes or until cheese has melted.
  • Step 3
    Place roll bases on plates. Top with lettuce, tomato, cucumber, red onion, patties and roll tops. Serve. You could use a low-GI bread to make crumbs, as an even healthier option.
  • Low fat

Nutrition

  • 1980 kj

    Energy

  • 13.7g

    Fat Total

  • 4.7g

    Saturated Fat

  • 6.3g

    Fibre

  • 37.4g

    Protein

  • 103mg

    Cholesterol

  • 798mg

    Sodium

  • 46.3g

    Carbs (total)

All nutrition values are per serve
  • Author: Kim Meredith
  • Image credit: Cath Muscat
  • Publication: Super Food Ideas

0
Tags: beefEggmeatSauces
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