The GI Diet Guide
 

 
   
 

Bean and Beef Burgers

Nothing quite compares to a moist, juicy home made beef burger, eat your heart out Ronald McDonald. Even better these burgers are low fat and low GI, with kidney beans added for flavor and their healthy properties  
Recommended
  Nutritional Information
(per serving)
Calories: 117
Protein: 29g
Fat: 11g
- Saturated: 3g
- Cholesterol: 117mg
Carbohydrate: 15g
- Sugars: 2g
Fiber: 4g
Sodium: 455mg

Low Fat Bean and Beef Burgers  

Ingredients

(Serves 4)
1lb/450g extra lean beef mince
½ tin of unsalted kidney beans
1 large or 2 small onions
1 beef stock cube
a few fresh basil leaves
3 heaped tablespoons oats
1 egg
2 teaspoons dried mixed herbs
½ teaspoon chili powder
salt and pepper
               

1


Finely slice the onion and fry for 3 minutes in a little olive oil. The aim is to very slightly soften it but not to cook it too much. Put the onion in the bottom of a mixing bowl and allow it to cool for a few minutes.
  Step 1

2

Step 2  
Add all the other ingredients to the mixing bowl apart from the egg, tearing up the basil leaves as you add them. Mix the ingredients together with you hands then add the egg and kneed it into the mixture.

3


Use a pastry cutter to shape the burgers. Simply take a small handful of the mixture and push it into the cutter on a flat surface. Transfer each burger to a non-stick frying pan spayed with olive oil and cook on a low heat.
  Step 3

4

Step 4  
Cook for 7 minutes on each side then serve with mashed sweet potatoes and a vegetable side.
 
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