AIS Sports Nutrition

Mustard burgers with coleslaw

Olive or canola oil spray
1 onion, finely diced
2 tsp minced garlic
1 tsp minced chilli
600g premium beef mince
1 tbs wholegrain mustard
2 tbs tomato paste
2 tbs finely chopped gherkins
2 tbs chopped fresh chives
freshly ground black pepper
8 hamburger buns
mustard and tomato sauce, to serve

coleslaw:
200g white cabbage, chopped
200g red cabbage, chopped
1 large carrot, grated
2 sticks celery, finely chopped
1 small red capsicum, deseeded and finely chopped
1/2 cup low-fat coleslaw dressing
2 tbs chopped fresh chives

To make coleslaw, combine all ingredients in a large bowl. Refrigerate until serving. Spray non-stick frypan with oil and cook onion, garlic and chilli over medium heat for 5 minutes or until onion is soft. Combine onion mixture with mince, mustard, tomato paste, gherkins and chives, and season with pepper. Shape mixture into 8 patties and refrigerate for 15-30 minutes. Cook patties in a non-stick frypan over medium heat for 8 minutes, then turn and cook for 5 minutes more or until cooked through. Serve the patties with buns, mustard, tomato sauce and coleslaw.

 

ANALYSIS 
High Fuel
2 burgers
Low Fuel
1 burger 
Energy (kJ)
3208 
1604 
Protein (g)
48 
24 
Fat (g)
20 
10 
Carbohydrate (g)
90
45 
Iron, Vitamin C

Makes: 8
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Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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