I love a good burger. I tend to make them quite often at home, simply because they are so easy to do, you can flavour them in any way you like and you know exactly what has gone into them. I either use turkey breast mince or the extra lean steak mince from Musclefood in order to keep the fat content low but the taste still high.
Now that it is (meant to be) entering into BBQ season, the supermarkets are bringing out a huge range of new products to grill outside in the non existent sunshine. It was the new range of burgers which caught my eye at Morrison’s last week which actually prompted me to write this post. In a new BBQ specific section there must be about 10 new types of burgers in their ‘The Best’ range; from Hot and Spicy to Oak Smoked Chedder, to Beef with pulled Bacon and Mustard to Lamb and Mint.’ All of them sound so tempting, but on further inspection of the calories I put them back on the shelf straight away. On average for one burger (weighing a measly 80g) you are looking at about 15g of fat! That is almost a third of your typical daily fat intake, and the chances are that with the size of them you will be having two. That is 30g of fat, without factoring in the rest of the sides which you will no doubt be having with them!
People simply need to be more aware of the calorie content of what they are eating. You don’t need to track every calorie or macro nutrient, but simply by being more conscious of what you are putting into your shopping trolley and mouth you will be able to make better decisions in regards to food consumption.
The best and tastiest way to get your burger fix is to make your own.
In the past week I have cooked up two different burger varieties which I would like to share with you. And yes, they are honestly that simple to make so no excuses!
Smokey Beef Burgers
100g Extra Lean Steak Mince
20g Finely Chopped Red Onion
Ready Chopped Garlic
Sundried Tomato Paste
Salt and Pepper
- In a bowl, add all the ingredients and give it a good mix with your hand until everything is evenly combined. Split the mixture into two and shape into burgers. cover with clingfilm and pop into the fridge for 20minutes or until you are ready to use.
- You can cook burgers on a bbq, or if it is still too cold for you like me….just heat up a frying pan. Spray the burgers with non stick cooking spray (not the pan) then cook evenly on both sides. Try and only flip them the once to stop them breaking up, and ensure an even caramelisation on both sides.
- Perfect served up alongside lots of different salad. If you are wanting to save on calories even further, why not use lettuce leaves or portobello mushrooms instead of a bread bun?! You don’t need to miss out on taste or flavour!
Macros and Calories:
Mango and Lime Turkey Burgers
100g Turkey Breast Mince
Salt and Pepper
Half a lime
Franks Red Hot Chilli N Lime sauce
- In a bowl, add the juice of half a lime, a sprinkling of chilli powder (depending on how hot you like it!) some salt and pepper and then a good glug of the Franks Chilli and Lime hot sauce to your turkey mince and give it a good mix. Split mixture into two, cover with clingfilm and refrigerate for 20minutes.
- Once again you can use a BBQ, pop under a hot grill or use a frying pan to cook.
- I love the zinginess and freshness which you get from the lime but with a kick of chilli. I served mine up with a huge dish of roasted vegetables from the recipe which I shared last week. A perfect summer tea.
Macros and Calories:
As you can see both recipes are extremely low in fat but high in protein. These are just a couple of my favourite flavour combinations, but you can use any spices or seasoning which you like to jazz some regular mince up. Why not try adding a small square of feta into the middle so it goes all oozy and melty? Or a variety of fresh herbs? They are so simple to make that there really is no need to buy the pre-packaged ones from the supermarkets!
Next time the sun decides to make an appearance, give it a try!
Love Abi xxx