Hamburger Patties with BBQ Sauce

Serves 8

Patties

• 1 x 410g tin brown or sugar beans, drained
• 15ml (1 tbsp) vinegar
• 15ml (1 tbsp) Worcestershire sauce
• 2ml (½ tsp) crushed garlic
• 200g lean topside mince
• 1 medium onion, peeled and chopped
• 1 stalk celery, chopped
• 1 slice bread, crumbled (brown or white)
• 250ml (1 cup) oat bran
• 5ml (1 tsp) instant beef stock powder
• Freshly ground black pepper
• 1 egg
• 5ml (1 tsp) canola or olive oil
• 4 – 8 hamburger rolls

BBQ Sauce

• 1 onion, peeled and chopped
• 1 large apple, grated finely
• 1ml (¼ tsp) crushed garlic
• 5ml (1 tsp) canola or olive oil
• 60ml (4 tbsp) tomato sauce
• 1 tomato, chopped finely
• 125ml (½ cup) water
• 20ml (4 tsp) brown sugar
• 10ml (2 tbsp) Worcestershire sauce
• 5ml (1 tsp) salt
• 10ml (2 tsp) prepared mustard

1. For the patties, mash  together the beans, vinegar, Worcestershire sauce and garlic, or process in a food processor.
2. Add the minced meat, chopped onion and celery, breadcrumbs, oat bran, beef stock powder, pepper and egg, and mix lightly to a firm consistency.
3. Shape into 8 hamburger patties.
4. Lightly grease a frying pan with 5ml (1tsp) oil, ensuring that the oil is evenly spread all over the pan. Use an egg lifter to spread the hot oil in the pan.
5. Fry the patties for 5 minutes on each side.
6. Serve on unbuttered rolls with tomato, lettuce and BBQ sauce. ?

BBQ sauce

1. Sauté onion, apple and garlic in the oil until transparent.
2. Add the rest of the ingredients and simmer for 5 minutes.
3. Serve on the hamburger patties.

Nutrients per patty & sauce

GI 43 – Fat 6g – Carbohydrate 23g – Fibre 5g – Protein 11g – 199 Cal

Nutrients per patty & sauce &  ½ roll:

GI 54 – Fat 6g – Carbohydrate 37g – Fibre 6g – Protein 14g – 270 Cal