Beef Burger 0001
  • olive or canola oil spray
  • 8 small wholemeal or wholegrain rolls

Burgers

  • 500g lean beef mince
  • 1 red onion, peeled, roughly chopped (reserve half for coleslaw)
  • 1 cup parsley, chopped
  • 1 small zucchini (300g), grated, squeezed of extra moisture
  • 1 tablespoon Worcestershire sauce
  • freshly ground or cracked black pepper, to taste

Coleslaw

  • 1 large carrot, grated
  • ¼ cabbage (300g), shredded
  • 1 red capsicum, seeded and diced
  • ½ cup low-fat Greek yoghurt
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon Dijon mustard

Toppings

  • 8 slices reduced-fat cheddar cheese
  • 450g can beetroot, drained, sliced
  • 2 tomatoes, thinly sliced
  • 6 pickled cucumbers or gherkins, sliced thinly lengthways
  • 2 cups rocket or baby spinach, firmly packed (80g)
  1. Slice bread rolls closer to the base so that the top 2/3 will form a lid.
  2. Carefully remove some of the bread from inside of the roll lid, leaving the outside intact.
  3. Crumble removed bread to make ¾ cup of breadcrumbs and place in a medium sized bowl with mince, discard excess bread.
  4. Add half the onion to a medium-sized bowl along with parsley, Worcestershire sauce, mince and zucchini. Season with pepper and combine well using clean hands.
  5. Divide mince mixture into 8 portions and shape each into round patties the same diameter as bread rolls. If time permits, cover and refrigerate patties before cooking them.
  6. Spray a barbeque, chargrill or griddle with oil and heat on high. Cook for 4 minutes.
  7. Turn patties over and top each with a slice of cheese, cook for a further 2 minutes or until cooked through.
  8. Make coleslaw dressing by mixing yoghurt, mayonnaise and mustard in a large bowl.
  9. Add remaining onion, carrot, cabbage and capsicum, combine well with dressing and set aside.
  10. Just before serving, toast both sides of buns in a toaster or on a grill.
  11. Assemble burger, starting with rocket/spinach, beetroot, tomatoes, meat patty, gherkins, coleslaw. Top with roll lid and serve immediately.

Process

More than a handful beef burger with coleslaw

Step 1

Step 1

Step 2

Step 2

Step 3

Step 3

Step 4

Step 4

Step 5

Step 5

Alternatives

  • Replace beef mince with lean chicken mince or substitute a patty for halved skinless chicken breast or trimmed kangaroo steaks.
  • Replace canned beetroot with 1 large raw beetroot, trimmed, peeled, coarsely grated.
  • Add a slice of fresh pineapple, barbequed for 1 to 2 minutes each side until golden.

Storage Suggestions

  • Dry slaw (no dressing) and patties can be prepared a day in advance.

Equipment List

  • Knife
  • chopping board
  • medium bowl
  • barbeque
  • frypan
  • egg lifter
  • large bowl
  • serving plates
  • food processor (for chopping and grating)

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


Quantity per serving Quantity per 100g
Energy 2817kJ 432kJ
Protein 50.4g 7.7g
Fat, total 23.2g 3.6g
— Saturated 10.1g 1.6g
Carbohydrate 58g 8.9g
— Sugars 34.2g 5.3g
Fibre 14.2g 2.2g
Sodium 1477.2mg 226.8mg