AIS Sports Nutrition


HINT: Serve with a baked potato to boost the carbohydrate level. Wholemeal bread rolls will provide extra fibre

500 g premium lean beef mince
1 egg, lightly beaten
1 cup fresh breadcrumbs
1 teaspoon dried mixed herbs
freshly ground black pepper, to taste

4 hamburger rolls, split in half
1 small carrot
4 large lettuce leaves, halved
8 slices beetroot
8 slices tomato
mustard or tomato sauce, to serve
Place the mince, egg, breadcrumbs and herbs into a bowl.  Add pepper to taste.  Using your hands, mix until well combined, divide into four equal portions and shape each into a patty.  Cook patties in a nonstick frying pan or on a barbecue grill plate, or under a grill.  Peel strips from the carrot with a peeler.  Place some lettuce on the bottom half of the buns.  Top with meat patties, then the beetroot, tomato, carrot and more lettuce.  Add mustard or tomato sauce and put on the tops of the buns.  Serve immediately.


ANALYSIS per serve 
Energy kJ (Cal)
2216 (529)
Carbohydrate (g)
Protein (g)
Fat (g)
Iron, Zinc

Preparation time: 20 minutes
Cooking time: 10 minutes
Serves: 2

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