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
- For the patties, mash together the beans, vinegar, Worcestershire sauce and garlic, or process in a food processor.
- Add the minced meat, chopped onion and celery, breadcrumbs, oat bran, beef stock powder, pepper and egg, and mix lightly to a firm consistency.
- Shape into 8 hamburger patties.
- 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.
- Fry the patties for 5 minutes on each side.
- Serve on unbuttered rolls with tomato, lettuce and BBQ sauce. ?
BBQ sauce
- Sauté onion, apple and garlic in the oil until transparent.
- Add the rest of the ingredients and simmer for 5 minutes.
- 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