Healthy Hamburgers

Makes 4 cups

250g lean mince
1 egg
½ cup kidney beans, mashed
½ zucchini, grated
½ carrot, grated
1 tablespoon BBQ or tomato sauce
Dash of Worcestershire sauce (optional)

Oil spray
1 onion, finely sliced
1 tomato
4 lettuce leaves, to serve
4 slices reduced fat cheese
BBQ or tomato sauce, to serve
1 slice wholegrain bread per person to serve (optional)

Combine mince, egg, kidney beans, zucchini, carrot and 1 tablespoon of sauce of choice in a mixing bowl and mix well. Mould mixture into 4 patties. Heat a frying pan that has been sprayed with cooking oil spray. Add onion and cook until softened. Remove from pan and set aside. Add the mince patties to the frying pan and brown each side for approximately 5 minutes each side or until cooked through. Toast bread (if using) and top with sauce of your choice, patties, onion rings, cheese and salad.

Nutrition information (per serve, without bread): energy 1100kJ, protein 23g, fat 12g, saturated fat 5.5g, carbohydrate 14g, fibre 3.5g.

Nutrition information (per serve, with bread): energy 1445kJ, protein 26.5g, fat 13g, saturated fat 5.5g, carbohydrate 28.5g, fibre 5g.

Weight Loss Surgery Tip: This recipe (without bread) makes approximately four cups (4 x 1 cup serves). Half to one serve may be adequate for those with a gastric band. Early in the gastric bypass or sleeve journey you should only require half of one serve and over time you may tolerate greater amounts, up to 1 cup. If tolerated, serve with a slice of toasted wholegrain/multigrain bread. Alternatively, serve in a mountain bread wrap. Those with larger appetites (family and friends) may enjoy their burger served on a slice of toasted wholegrain/multigrain bread and may require 2 serves.

This recipe features in our Fifty in a Flash recipe book. Click here to find out more.