Bonjour – Kia Ora
Well it’s time for a bit of comfort food as the winter chills set in with these delicious healthy Kai Burgers…easy to make and cheap as chips! In my opinion these beat the local greasy fast food burgers hands down. They also get the thumbs up from the Heart foundation and Diabetes NZ so dig in and enjoy!
Healthy Kai Burgers
500g Prime mince (low fat)
1/2 onion, finely diced
1 good sized clove of Garlic finely diced
Fresh Ginger (Ginger?. Yes you heard right!) Same quantity as for Garlic.
1 tsp of dried or fresh chopped herbs such as
Fresh Herbs : Parsley or Coriander.
If you have fresh herbs do not mix with dried.
If you don’t have fresh herbs try
Dried Rosemary or Thyme .
1 Egg
Worcester sauce 1 Tablespoon
Salt and pepper Easy does it on the seasoning…just a few pinches as the herbs will bring out the flavouring.
Whole meal hamburger buns. Preferably small size.
Salad ingredients such as:
Crisp lettuce, beetroot, cucumber, grated and carrot.
Optional: You could add on thin slices of avocado and a thin sliced pineapple.
I love to put on for the sauces the healthy option of Hummus and Tzatziki …so back to the meat patties
Mix together the Prime mince, onion and garlic, and seasonings in a bowl
Add the egg and rolled oats and Worcester sauce.
Form into balls and flatten into patties.
Place on baking paper on an oven tray and bake at 180C until cooked. These can also be grilled on a BBQ or cooked in a non-stick fry pan.
Cut each bun in half and spread with sauce/ or hummus. Place the hot patties on top of the hummus and add loads of the salad ingredients. Finally place a tablespoon of the sauce/or tzatziki on the Top bun.
Save a few carbs and wrap the whole thing in a lettuce leaf for a tasty alternative to buns…Bon Appetit!
Stephen
KIWIZINE.CO.NZ
