Burgers & Meatballs
Burgers are a favourite in most family’s but the issue is that the word ‘burger’ and ‘healthy eating’ don’t really go hand in hand! But the good news is that burgers can be part of your weight loss plan and your family’s healthy eating dinners. See below for a couple of our favourites
Chicken and Corriander burgers
- 1 pack of chicken mince
- 1 bunch of fresh corriander
- 1 red onion – finely chopped
- 1 spring onion – finely chopped
- Sea Salt and black cracked pepper
- 1 sour dough roll per person – extra brownie points for whole grain ones!
- Goats Cheese
- Spinach leaves
To make the burgers mix the chicken mix in a bowl with the onion, corriander, spring onion and sea salt and black cracked pepper. Then mix well and shape the patties into a burger shape and grill. When cooked, dab with kitchen paper to blot off any excess fat. Then spread some goats cheese on the rolls and load up with the spinach leaves – and serve! Delicious and so easy.
Calories per serve – 410
- 400g tin chickpeas
- 1 garlic clove
- 1 red onion
- Handful finely chopped parsley
- 2 tbsp. finely chopped coriander
- 1 tsp. ground cumin
- 1 tsp. chili powder
- ½ tsp. ground coriander
- 2 tbsp. plain flour
- Salt and pepper
- Cooking spray
- Finely dice the onion and mince the garlic clove. Drain the chickpeas, rinse them and then pat dry. Place the chickpeas, garlic clove, red onion, parsley, coriander, ground cumin, chili powder, ground coriander, plain flour and salt and pepper into a blender and blend until fairly smooth.
- Shape the mixture into 4 burgers and flatten slightly with your hands. Heat cooking spray in a non-stick frying pan. Cook the burgers on either side for 3-4 minutes on either side until golden brown, then serve. I like to serve with a dollop of Tszaki or light sour cream
Recipe serves 4. Calories per serving: 161, fat per serving: 2.5g.
Chicken Mediterranean burgers
- 1 x pack of chicken mince
- 3 cloves of crushed garlic
- 1 red onion finely chopped
- 2 large tomatoes finely chopped
- 1 bunch of fresh basil
- Sea salt and black cracked pepper
- Rocket leaves
- Sour dough roll per person/burger
Mix the chicken mince with the red onion, the garlic, the basil (finely chopped), the tomato and the sea salt and pepper. Then form into patties and grill. Serve on the rolls with spinach leaves.
Calories per serve – 366
Turkish Meatballs with Sweet Potato Couscous
1 cup fine fresh breadcrumbs
1 lb lean ground lamb
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon ground cumin
1/2 teaspoon allspice
1 teaspoon dried mint
2 cloves garlic
2 tablespoons parsley
1 tablespoon olive oil
1 box of couscous
1 tablespoon cumin seeds
1 large sweet potato, peeled, cubed and steamed until soft
- Make the bread crumbs by breaking up 2 slices of stale but not dried out whole wheat bread into the bowl of a food processor.
- Whizz until finely crumbed.
- Add the ground lamb and the egg, and process until blended.
- Add the spices, garlic and parsley.
- Process the meat well to achieve a fine texture.
- Roll the mixture into small meatballs (I use a melonballer) or finger shaped patties using dampened hands.
- (If your meat is very fresh, you can divide it in half and wrap part well in plastic for the next day’s meal.) Heat the oil in a heavy skillet, and fry the balls or patties until cooked through and evenly browned.
- The meatballs should be stirred several times, the patties turned once.
- Remove them with a slotted spoon to drain.
- Follow the directions on the packet of the couscous when making it. Stir in the cumin seeds.
- Stir in the sweet potato gently into the couscous.
- Serve 3 meatballs on top of the couscous.
So yummy and very low in fat.
Calories per serve – 580
Steak burger with green salsa
- Lean beef steak
- 1 red onion
- Large red tomatoes
- Basil leaves
- Spinach or Rocket leaves
For the Salsa
- 1 pack of fresh parsley leaves
- 1/2 pack of fresh oregano
- 5 cloves of garlic
- 5 anchovies
- 1/2 red onion
- 1 green chilli
- 3 tbsp of cider vinegar
- 4 tbsp of olive oil
- Sea salt and cracked black pepper
Cook the steak to preferred level and when cooked set ontop a wholegrain bun or some wholemeal pitta bread with the sliced red onion, basil, rocket or spinach leaves.
To make the salsa place all the ingredients into a food processor and mix together until it is a smooth texture. Then top the steak burgers with your green salsa and eat straight away – and for an extra treat add a dollop of low fat sour cream!
Calories per serve – 335
Black Bean & Sweet Potato Burgers
- 2 x large tins black beans, drained
- 2 sweet potato
- 1 egg
- 3 tbsp. wholemeal breadcrumbs
- 4 spring onions
- 2 red chillies
- 4 garlic cloves
- 1 tsp. sweet paprika
- 1 tbsp. ground cumin
- Salt and pepper
- Oil to fry
- Finely chop the spring onions, garlic and mince the garlic cloves.
- Grate the sweet potato using a box grater.
- Lightly cook the spring onions. Cook for a couple of minutes or until starting to soften, then add the chilli and garlic and cook for one minute. Add paprika and cumin, stir well and then put into a large bowl.
- Add the beans and mash with a fork until they reach the desired consistency. Add the potato, breadcrumbs, egg, salt and pepper and mix until everything is fully combined.
- Shape the mixture into patties with your hands and grill for 12-15 minutes, turning after about 8-10 minutes of cooking so they crisp up on both sides. You could also cook them for 30 minutes in a 200C oven, turning halfway through cooking.
Serve these burgers with a light guacamole or try a sweet tomato salsa
Calories per serve – 291
Healthy topless chicken burgers with parmesan and yoghurt
Try this delicious burgers for a tasty, low fat twist on your traditional, high calorie chicken burger. Yum!
- 500 g lean chicken breast mince
- 1/4 cup grated carrot
- 1/4 cup grated zucchini
- 1/3 cup parmesan cheese
- 2 cloves of garlic, crushed
- 2 cups baby spinach leaves, washed and drained
- 1/2 can sliced beetroot
- 1 egg, lightly whisked
- Juice and rind of half a small lemon
- 4 whole grain or multigrain bread rolls, split in half and lightly toasted
- 3 tbsp. Greek yoghurt
- 1.5 teaspoons fresh mint, finely chopped
- 1 tbsp olive oil
- Combine mince, garlic, lemon rind and juice, carrot, zucchini, egg and parmesan in a large bowl using your hands.
- Form patties, approximately the size of your palm, with the batter and place on a clean chopping board or dinner plate.
- Place patties into the fridge to chill and firm for 10-15 minutes.
- Spoon Greek yoghurt into a small bowl, add finely chopped mint and set aside.
- Heat olive oil over medium heat in a large frypan. Remove patties from the fridge and lightly pan fry till cooked through and golden.
- When cooked, remove from the pan and place on absorbent kitchen paper to cool.
- Take bottom of the burger bun, add a handful of baby spinach leaves and two slices of beetroot. Top with a burger patty and a dollop of the yoghurt mix.
Serves 4 – Calories per burger – 420
Low fat tasty Turkey burgers
While we always think of beef or chicken when it comes to burger patties, turkey is a fab, low fat and high protein option. Try these yummy turkey burgers and you may never look back!
- 500g lean turkey mince
- 1/2 cup wholemeal breadcrumbs
- 1/2 spanish onion, diced
- 1 clove of garlic, crushed
- 1/2 small green apple, grated
- 1 cup green cabbage, shredded
- 1 cup red cabbage, shredded
- 1 large carrot, grated
- 1/2 green or red capsicum, diced
- 1/2 cup Greek yoghurt
- 1 tbsp white wine vingegar
- 4 wholegrain bread rolls
- Vegetable oil spray
- Combine mince, breadcrumbs, onion, garlic and apple in a large mixing bowl.
- When well combined, shape into four burger patties.
- Spray a large frypan with vegetable oil spray and heat over a high heat.
- Cook each of the burger patties for approximately 5 minutes per side (this will depend on thickness of the patties).
- Once cooked through, remove from pan and place on absorbent kitchen paper while you make the coleslaw.
- In a large bowl, combine cabbage(s), carrot and capsicum.
- Whisk together Greek yoghurt and vinegar in a measuring cup and pour over shredded veggies.
- Lightly toast burger buns under a warm grill.
- When buns are ready, place a scoop of coleslaw on the bottom half of the bun and top with a burger pattie and the top of the bun.
Makes 4 burgers – Cal per burger – 337
Healthy Lamb and Fetta Meatballs
For the meatball sauce
- 700g bottle of tomato passata
- 1 onion, diced
- 2 cloves garlic, crushed
- 2 tbsp salt reduced tomato paste
- 1 cinnamon stick
- 1 tbsp olive oil
For the meatballs
- 500g lean minced lamb
- 2 garlic cloves, crushed
- 1 spring onion, diced
- 1/4 cup wholemeal breadcrumbs
- 2 eggs, beaten
- 1 tsp ground cumin
- 100g fetta cheese
- 1 tbsp olive oil
- 1/2 cup grated carrot
- 1/2 cup grated zucchini
- Juice of half a lemon
- 2 tbsp fat leaf parsley, coarsely chopped
- Heat 1 tbsp olive oil in a saucepan over a medium heat.
- When warm, add garlic and onion to the pan and saute gently.
- When onion has started to turn transparent, add the passata, paste and cinnamon stick.
- Stir well then bring to the boil.
- Once boiling, reduce heat to low and allow to simmer for 15-20 minutes while you make the meatballs.
- Place all meatballs ingredients into a large bowl.
- Using clean hands, mix everything till well combined.
- Roll into balls (makes about 20 medium sized and 40 smaller balls)
- Heat remaining olive oil in a frypan over medium heat.
- Add meatballs and gently fry until golden.
- Remove cinnamon stick from the sauce and serve meatballs, sprinkled with parsley, with tomato sauce and your choice of side dish.
Makes 4-6 servings – Cal per serve – 364