Beef, Beet and Zucchini Burgers
Blood Sugar: 2Servings: 12Preparation Time: 15minMeal Category: Lunch
Micronutrients:CalciumFolateMagnesium
Macronutrients per 100g
Energy
197kcal
Sugar
2g
Fat
14g
Fiber
1g
Sat fat
5g
Protein
12g
Carbs
4g
Sodium
104mg
Ingredients
500g / 17.64oz Beef mince, 500g / 17.64oz Pork mince, 1 large grated Beetroot, 2 small grated Zucchini, 1 grated Onion, 1/3 cup finely chopped Flat-leaf parsley leaves, 60g / 2.12oz fresh Wholegrain breadcrumbs, 1 Egg, 2 tbsp Worcestershire sauce, 1 tbsp Dijon mustard, 1 tbsp Wholegrain mustard
Preparation
1. Add all ingredients to a large bowl and season with salt and freshly ground black pepper. Mix until well combined. 2. Divide mixture into 12 patties. Freeze half for another meal. 3. Place remaining patties on a plate and refrigerate for 30 minutes or until firm. 4. Heat a barbecue hotplate or frying pan to medium. Cook patties for about 5 minutes on each side or until done to your liking.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
19% of RDI
Vitamin C
4% of RDI
Omega 3
6% of RDI
Vitamin A
17% of RDI
Calcium
46% of RDI
Folate
29% of RDI
Good to know
Wholegrain breadcrumbs can be made by blitzing sliced bread in a blender or food processor. Serve in a wholegrain bun with extras like lettuce, tomato, cucumber, or cheese. Leftover patties can be added to wraps with hummus and salad for school lunches.
How to Prepare
1. Add all ingredients to a large bowl and season with salt and freshly ground black pepper. Mix until well combined. 2. Divide mixture into 12 patties. Freeze half for another meal. 3. Place remaining patties on a plate and refrigerate for 30 minutes or until firm. 4. Heat a barbecue hotplate or frying pan to medium. Cook patties for about 5 minutes on each side or until done to your liking.
Good to Know
Wholegrain breadcrumbs can be made by blitzing sliced bread in a blender or food processor. Serve in a wholegrain bun with extras like lettuce, tomato, cucumber, or cheese. Leftover patties can be added to wraps with hummus and salad for school lunches.
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