Everyone loves a burger! As this is bun-less it’s lower in carbs than your classic burger and fries combo (just depends on how many fries you serve up!), making it a great option for those on a weight-loss journey, or individuals who may be mindful of carb-intake, like those with type 2 diabetes or insulin resistance. It’s also very family friendly - everyone can construct their own, so you don't have to worry about fussy eaters!
This recipe was kindly supplied by our nutritionist Kimberley Bell. For more from Kim, head to her website here.
OPEN BURGER WITH HEALTHY FRIES
600g beef or chicken mince
1 white onion
4 cloves of garlic
Potato or kumara (for the fries)
Beetroot (for the burgers - optional)
1 Tbsp olive oil (for frying)
2 Tbsp gluten-free soya sauce
1 Tbsp Whole grain mustard
Lite watties bbq sauce or tomatoe sauce
Heat oven to 200 degrees. Chop the kumara or potato into "chips" and chop beetroot into thin round slices if you want beetroot (beetroot optional). Toss everything in olive oil or use an olive oil spray, add lots of salt, and place potato/ kumara/ beet slices in the oven for ~20mins.
To make mince patties, combine mince, diced onion, diced or crushed garlic, tamari sauce, mustard and eggs. Mix well (I just use my hands). Heat oil in a non-stick pan, mold a handful of mince mixture into a patty shape, and pan fry on high heat for approx 5 mins each side. Repeat until mixture is gone (should make around 6 patties).
Chop the rest of the non-starchy vegetables, cheese, avocado, gherkins etc. Place on a large platter, with a side bowl of lettuce and let everyone help themselves!