Recipes

Healthy hamburgers with HALF the calories as seen on Today Extra!

AS SEEN ON TODAY EXTRA!

Burgers get a bad wrap.

A fast food burger may be a cheaper option, but the money you save on the meal, may cost you later with your health.

A standard burger from a fast food restaurant comes to around 530 calories. This is around a quarter of the recommended daily intake of energy for an adult, and an even higher percentage if you are trying to lose weight.

The other issue with fast food is that although it may be made of real meat and real bread, the quality of the ingredients used are not fabulous and the nutrient density is not as high as if you made it at home.

Turkey Burgers

Today we have a recipe for you which the WHOLE family will love and it is great even if you are on a weight loss plan.

And a few reasons why you should make the swap are:

  1. You save half the amount of calories by eating one of these burgers. One burger is around 280 calories.
  2. It will take you almost the same amount of time to make as it would to find a drive thru. We timed it….around 30 minutes on average.
  3. You feel fuller with the added fibre from the bun and extra goodness.
  4. You will consume less sodium which will help with fluid retention and bloating.
  5. You will consume less saturated fat which is linked to heart disease
  6. And you will feed your family something yummy and healthy!!!
  7. Cost wise it is not that dissimilar but you will save the cost of your health later on!

HEALTHY HAMBURGERS

Makes 4 adult burgers

Prep time: 20 minutes

Cook time: 10 minutes

Per burger is 280 calories

What you need is

  • 4 mulit-grain high fibre rolls
  • 1 small carrot grated
  • ½ medium zucchini grated and excess juice squeezed out
  • 1 clove of garlic skinned
  • 1 egg
  • 1 tbs of flour
  • 250 grams of lean beef mince
  • 4 slices of cheese
  • 1 cup of mixed lettuce
  • ½ continental cucumber
  • 4 tbs of mayonnaise (reduced fat)
  • 4 tbs of tomato sauce (reduced salt)
  • 1 tablespoon of oil for frying patties

What you do is:

  1. In a blend mince the onion and garlic and add in the mince, carrots and zucchini, eggs and flour and pulse to combine.
  2. Divide the mince into four patties. Flatten them and pan fry them with a little oil on high heat for around 5 minutes on each side.
  3. When you have cooked the first side, flip it over and place the piece of cheese on top of the patty so it melts well.
  4. While the patties are cooking layer up your burgers. You can add extra ingredients like tomato and beetroot. Try to keep the extra ingredients as vegetables to avoid too many extra calories.
  5. Place the meat patty on the bottom half and place the piece of cheese on top to melt.

Voila!!!

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mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."