Beef and capsicum burgers

Serves 4

Preparation 15 minutes

Cooking 14 minutes

 

2 large carrots

2 spring onions

1 small red capsicum

1 egg

1 medium slice wholemeal bread

2 cloves garlic, crushed

1 teaspoon dried oregano

2 tablespoons tomato purée

50 g rolled oats

250 g lean beef mince

1 tablespoon sunflower oil

4 x 10 cm burger buns

rocket, torn lettuce and tomato to serve

 

1. Preheat the grill to medium–high. Finely grate the carrots, thinly slice the spring onions and finely chop the capsicum. Beat the egg in a large bowl. Add the bread and turn the slice in the egg a couple of times. Add the carrots, spring onions, capsicum and garlic but do not mix them in.

 

2. Stir in the oregano and tomato purée, breaking up the bread. Mix in the oats, beef mince and a little salt and pepper. Use your hands to squeeze, knead and thoroughly bind the ingredients.

 

3. Line the grill pan with foil. Shape four 10 cm burgers by first rolling balls, then patting them flat. Place the burgers on the foil and brush with ½ tablespoon oil. Grill for 7 minutes, or until sizzling and browned.

 

4. Carefully turn the burgers using a large spatula, brush with the remaining ½ tablespoons oil and cook for a further 7 minutes. Allow to stand for 2–3 minutes before serving.

 

• Make a large batch of burgers and freeze them ready for future use. They will keep for at least 6 months in an airtight container and can be cooked from frozen by grilling slowly for 20–25 minutes, or longer if you prefer them not completely cooked through.

• To make beef mince, put 250 g lean steak into a mincer or food processor and whizz until crumbly.

 

• Use pork mince or lamb instead of beef, although lamb has a much higher fat content.

• Try skinned venison sausages instead of beef mince for a richly flavoured low-fat alternative.

 

• 1723 kJ • 412 kcal • 24 g protein • 14 g fat of which 3 g saturates • 44 g carbohydrates of which 4 g sugars • 7 g fibre

 

Lean cuts are the healthiest choice for red meat, with any visible fat removed before cooking. Red meat is a key source of haem iron – the iron within the blood pigment haemoglobin – that is easily absorbed by the body and essential for healthy blood. Red meat also contains zinc to boost the immune system.