Full of healthy vegetable and chargrilled beef patties, this recipe serves 2 adults and 2 toddlers.
Ingredients
- 200g chargrilled red capsicum
- 2 small zucchini, thinly sliced lengthways
- 2 tablespoons tomato paste
- 400g lean beef mince
- 2 tablespoons chopped fresh oregano leaves
- 1 long red chilli, finely chopped
- 1 tablespoon toasted pine nuts
- olive oil cooking spray
- 1 baby eggplant, thinly sliced lengthways
- 4 wholemeal bread rolls, halved
- 80g salad leaves
- Sliced tomato, to serve (toddler)
- Barbecue sauce, to serve (toddler)
- Basil, cashew and pinenut chunky dip, to serve (adults)
Method
- Step 1Finely chop half the capsicum. Finely chop one-quarter of the zucchini slices.
- Step 2Combine chopped capsicum and zucchini, tomato paste, mince and oregano. Shape half the mixture into 2 patties. Add chilli and pine nuts to remaining mixture. Shape into 2 patties.
- Step 3Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Grill zucchini and eggplant slices for 2 to 3 minutes each side or until tender. Transfer to a plate. Cook patties for 4 to 5 minutes on each side or until cooked through.
- Step 4Top roll bases with salad leaves, spiced patties, capsicum, zucchini, eggplant, dip and roll tops. Serve.
- Diabetes friendly
- High fibre
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1901 kj
Energy
12.6g
Fat Total
2.7g
Saturated Fat
10.2g
Fibre
35.7g
Protein
62mg
Cholesterol
378mg
Sodium
7.8g
Carbs (sugar)
52g
Carbs (total)
All nutrition values are per serve
Notes
Toddler version: Top roll bases with salad leaves, tomato, patties, barbecue sauce and roll tops. Serve. The nutrition data listed is for Mediterranean vegetable and beef burgers. Nutrition data for Toddler-friendly beef burgers is as follows: 1695kJ; 11.3g fat; 3.5g sat fat; 29.5g protein; 42.9g carbs; 6.6g fibre; 52mg chol; 628mg sodium.
- Author: Nadia French
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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