Good lean minced beef can feature in a healthy diet. However it is a sad fact that sometimes healthy eating and culinary protocol clash; you sometimes have to pass on flavour in favour of health.For example, there is no question when it comes to beef the taste is improved with the fat levels. To balance both health and flavour use 5% fat minced beef which is best from a health perspective, with a glug of olive oil, otherwise the burgers will be too dry. Coconut butter would be better but it might be a bit of a challenge, taste wise……………..
Don’t be put off by the prep; the worst part is washing your food processer. The burgers are roasted so once they are in the oven, you can relax, oh and wash up!
Prep time: around 10 – 15 minutes
Cook time: In total around 20 minutes
Oven: 210C/415F/Gas mark 7
Ingredients Makes 6 Herby burgers
- 500 gms of 5% fat lean minced Beef
- 2 Red Onions, approx. (total weight 175 – 200 gms), peeled and quartered.
- 30 gms Fresh Coriander (Cilantro), washed
- 20 gms Fresh Parsley, washed and the very woody ends removed.
- 2 Large cloves of Garlic, peeled
- A glug of good olive oil – around 2 tablespoons
- 1 level teaspoon of salt, Himalayan crystal salt or good quality sea salt is best
- Ground black pepper, several good grinds
- 3 Tomatoes, ping pong ball size
Method
- Put the onion, garlic and herbs in a food processor and chop. Don’t do it too long otherwise it will liquidise the ingredients.
- Add the minced beef, seasoning and olive oil and whizz again until all well mixed
- Divide the mixture into 2 piles and mould into a fat sausage shape and then divide each pile into 3. You will end up with 6 burgers.
- Mould each one into a ball and flatten a little.
- Cut each in half with a sharp knife, lay the tomato slice inside. Put the top back and mound the meat together sealing the little tomato slice inside.
- Place each burger on a baking sheet lined with baking parchment and cook for 20 – 25 minutes until firm and browned.
- Serve with a lovely side salad with a horseradish dressing (Creamed horseradish with added olive oil and a little balsamic vinegar, shake well)
Nutritional InformationMinced beef is a high protein meat however it can be high in fat. Choose 5% fat to gain maximum health benefits although be aware there will still be significant amounts of cholesterol. Beef contains good very levels of the mineral zinc, followed by selenium and then iron. There is also substantial amount of essential vitamin B12 and B3.