- 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
- Step 1Combine 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 2Heat 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 3Place 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
All nutrition values are per serve
- Author: Kim Meredith
- Image credit: Cath Muscat
- Publication: Super Food Ideas