Major Win-Win: This Healthy, Man-Friendly Twist On A Classic Burger
Photographs by Freepik.com and Russell Smith
Try this tweak on the classic macho burger!
Cooking man-friendly meals needn’t mean sacrificing your healthy habits. These burgers are just as good served plain or with accompaniments of your choice (instead of the homemade tomato sauce and Cheddar).
What You Need
500g lamb mince
2 tsp oyster sauce
2 tsp tomato sauce
1 elephant garlic clove, crushed or finely minced
¼ cup balsamic vinegar (for basting)
For the tomato sauce:
1 tbsp olive oil
1 onion, chopped
400g tin tomatoes, chopped
½ tsp salt
4 hamburger buns, split and toasted
Mature Cheddar, grated
1/ To make the tomato sauce, heat the oil in a small pot over medium heat. Add the onion, replace the lid and cook until softened. Add the tomatoes and salt and bring to the boil, then reduce the heat to medium-low and simmer for 20 to 30 minutes or until thickened and reduced.
2/ For the burger patties, combine the mince, oyster sauce, tomato sauce and garlic and mix well. Form into four patties and refrigerate for at least 30 minutes.
3/ Heat a grill pan over high heat until it is smoking hot. Baste patties with balsamic and add to the pan. Cook for three minutes per side. Alternatively, cook on a grid over the braai.
4/ To serve, place a patty on a bun or piece of bread and spoon one to two teaspoons
of tomato sauce on top. Sprinkle with a little Cheddar and grill until bubbling and golden. Serve immediately with a gherkin and a leaf or two of lettuce on the side (so it doesn’t wilt in the bun).
Makes 4. Per 285g serving: 1 547kJ, 13g fat (6g sat), 2 130mg sodium, 27g carbs, 3g fibre, 7g sugars, 38g protein
Cook’s tip: Lamb mince has good flavour but lean beef can be substituted. To cut down carbs, serve on a slice of sourdough instead of between buns.