1 medium onion very finely chopped. 1 carrot grated. 1 courgette grated. 1 tsp green chilli finely chopped. 2 tsp dried
Burgers with a bite A touch of fresh chilli adds a fiery hit to these burgers - though just leave it out if chilli isn't for you! Serves: 4 adults Preparation time: 25 mins Cooking time: 15 mins Ingredients: 450g lean minced pork 1 medium onion very finely chopped 1 carrot grated 1 courgette grated 1 tsp green chilli finely chopped 2 tsp dried mixed herbs 1 pinch ground black pepper 4 wholemeal burger buns sliced in two 1 handful lettuce leaves shredded 1 tomato sliced
What to do: 1. In a large bowl, mix together the minced pork, onion, carrot, courgette, chilli and herbs. Season with black pepper. Mix thoroughly, then use damp hands to shape the mixture into 4 burgers. Cover and chill, if cooking them later. 2. Preheat the grill or a char-grill pan. Grill or char-grill the burgers for 12-15 minutes, turning them over once, until browned and cooked through. 3. Lightly toast the burger buns on the cut sides only. Put some lettuce onto the bun bases, then add the burgers and sliced tomatoes, then pop the bun tops in place.
Tip 1: You could use ½ tsp dried chilli flakes instead of fresh chilli. Tip 2: Turkey mince makes a great burger too - try it instead of pork. Tip 3: Try adding 50g sweetcorn (with no added sugar or salt) to the burger mix instead of the courgette. Nutritional information: Per portion (i.e. per burger) 1226kJ / 293kcal 31g protein 29g carbohydrate of which 7g sugars 7g fat of which 2g saturates 4g fibre 377mg sodium equivalent to 1g salt
