beef and pepper burgers

How To Make beef and pepper burgers recipe - Each serving provides 359 calories, 22 g protein, 13 g fat (3 g saturated fat), 36 g carbohydrate (5 g sugars), 6 g fiber, 411 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 egg
1 slice whole-grain bread
2 large carrots, finely grated
2 scallions, thinly sliced
1 small red pepper, finely chopped
2 cloves garlic, crushed
1 teaspoon (5 ml) dried oregano
2 tablespoons (30 ml) tomato purée
1/2 cup (50 g) rolled oats
1/2 pound (250 g) lean ground beef
1 tablespoon (15 ml) sunflower oil
4 burger buns
lettuce, tomato, arugula and onion, to serve

Method:
1 Preheat the broiler to medium–high. Line a broiler pan with foil. Beat the egg in a large bowl. Add the bread and turn it in the egg a couple of times. Add the carrots, scallions, pepper and garlic to the bowl, but don’t mix in.

2 Add the oregano and tomato purée, and stir to combine, breaking up the bread. Mix in the oats and ground beef, and use your hands to squeeze, knead and thoroughly bind all the ingredients together.

3 Divide the beef mixture into four and shape each portion into 4 inch (10 cm) burgers by first rolling into balls, then patting them flat. Place the burgers on the pan and brush with 2 teaspoons (10 ml) of oil. Grill for 7 minutes, or until sizzling and browned. Carefully turn using a large spatula, brush with the remaining oil and cook for another 7 minutes.

4 Split the buns and top with lettuce, a burger, some sliced tomato, arugula and a slice of onion.

OTHER IDEAS
+ Use pork or lamb instead of ground beef, although lamb has a higher fat content.
+ Try skinned venison sausages instead of ground beef for a richly flavored low-fat alternative.

beef and pepper burgers