Lean & Mean Burgers
 
 
Serves 4
Ingredients
  • Olive oil. 1 tbsp. Extra for drizzling.
  • Red onion.
  • Lean minced beef or turkey. 500g.
  • Egg.
  • Hamburger rolls. 4 rolls.
  • Salad tomatoes. 4 large.
  • Fresh rocket. 4 handfuls.
  • Plain flour. 2 tbsp.
  • Lettuce. 4 handfuls.
Instructions
  1. Chop onion, slice tomatoes. Put tomatoes to one side. Heat oil in a frying pan; fry onion for approx. 5 minutes or until soft. Leave to cool slightly.
  2. When cool, put onion in a large bowl with mince and egg, mix well. Divide mince into 4, roll into balls, flatten each into a nice fat burger.
  3. Put flour on a plate, dab each burger to the flour both sides, transfer to a baking tray.
  4. Heat oven to 200C/180C fan/gas 6.
  5. Drizzle burgers with a little olive oil, put them in oven on a grill pan, cook for 15-20 minutes, flip them halfway.
  6. Serve burgers in rolls with tomato and rocket, with lettuce on the side. Enjoy.
Notes
Non-vegetarian alternatives: try falafel, bean, or chickpea burgers.

Lean minced beef:

• Protein source.
• Source of iron, magnesium, phosphorous, sodium & potassium.
• Contains vitamin C, niacin and vitamin B12.

Tomatoes:

• Excellent source of vitamin C, biotin and vitamin K.
• Provide dietary fibre.
• Good source of copper, potassium, manganese, vitamin A, vitamin B6 and folate.
Recipe by MetMUnch at http://metmunch.com/recipes/easy-student-recipes/lean-mean-burgers/