Healthy Hamburgers

Makes 4 cups

250g lean mince
1 egg
½ cup kidney beans, mashed
½ zucchini, grated
½ carrot, grated
1 tablespoon BBQ or tomato sauce
Dash of Worcestershire sauce (optional)

Oil spray
1 onion, finely sliced
1 tomato
4 lettuce leaves, to serve
4 slices reduced fat cheese
BBQ or tomato sauce, to serve
1 slice wholegrain bread per person to serve (optional)

Combine mince, egg, kidney beans, zucchini, carrot and 1 tablespoon of sauce of choice in a mixing bowl and mix well. Mould mixture into 4 patties. Heat a frying pan that has been sprayed with cooking oil spray. Add onion and cook until softened. Remove from pan and set aside. Add the mince patties to the frying pan and brown each side for approximately 5 minutes each side or until cooked through. Toast bread (if using) and top with sauce of your choice, patties, onion rings, cheese and salad.

Nutrition information (per serve, without bread): energy 1100kJ, protein 23g, fat 12g, saturated fat 5.5g, carbohydrate 14g, fibre 3.5g.

Nutrition information (per serve, with bread): energy 1445kJ, protein 26.5g, fat 13g, saturated fat 5.5g, carbohydrate 28.5g, fibre 5g.

Weight Loss Surgery Tip: This recipe (without bread) makes approximately four cups (4 x 1 cup serves). Half to one serve may be adequate for those with a gastric band. Early in the gastric bypass or sleeve journey you should only require half of one serve and over time you may tolerate greater amounts, up to 1 cup. If tolerated, serve with a slice of toasted wholegrain/multigrain bread. Alternatively, serve in a mountain bread wrap. Those with larger appetites (family and friends) may enjoy their burger served on a slice of toasted wholegrain/multigrain bread and may require 2 serves.

Before you go, please grab one of our FREE Weight Loss Surgery Toolkits.

If you are new to weight loss surgery our Getting Started Toolkit is for you. Simply click here to sign up for your copy.

If you had weight loss surgery some time ago, or need help to get back on track, our Reboot toolkit may be just the thing. Click here and we will be sure to get a copy on the way to you.

Hi! We are Justine and Sally. Working with over a thousand people each year preparing for, undergoing, or who have had weight loss surgery, we are here to support you.

FEATURED BLOG POSTS

Vitamins – why and what?

Vitamins – why and what?

There are a few key facts about choosing vitamin and mineral supplements after weight loss surgery that you need to know.

Here’s to Hydration

Here’s to Hydration

Following weight loss surgery we tend to focus on what we are eating in order to achieve good health. However, it is important to remember that our fluid intake also plays an important role. Did you know that adequate hydration (around 1 ½ - 2 litres of fluid per day...

LATEST RECIPES

Moroccan Spiced Mince

Moroccan Spiced Mince

Makes 8 cups 2 teaspoons olive oil 1 brown onion, diced 2 garlic cloves, crushed 500g lean lamb or beef mince 2 - 3 teaspoons Moroccan seasoning 1 tomato, diced 1 carrot, sliced into strips using a potato peeler 2 stalks celery, strings removed, thinly sliced or diced...

Egg, Chive & Mayo with Radish

Egg, Chive & Mayo with Radish

Makes 4 serves 6 hard boiled eggs, peeled, 1 stalk celery, strings removed and finely diced 1 tablespoon mayonnaise 2 tablespoons Greek style yoghurt 1 radish, finely diced 1 tablespoons chives, chopped Pinch of salt Freshly cracked black pepper Chop eggs roughly and...

Mexican Chicken Mince with Salsa and Beans

Mexican Chicken Mince with Salsa and Beans

Makes 5 cups 500g chicken mince 1 small red onion, finely diced 1 teaspoon olive oil 1 teaspoon ground coriander 1 teaspoon group cumin 375g jar of salsa 400g tin of four bean mix, drained 1 cup vegetables, finely chopped (Use any vegetables you have on hand. Spinach,...