Beef burgers

• Preparation time 20 minutes
• Cooking time 16 minutes
• Makes8

Ingredients

• 800g lean beef mince
• 1 tsp wholegrain mustard
• 2 tsp curry powder
• 1 tbsp tomato paste
• 1 tbsp barbeque sauce
• 1 tbsp Worcestershire sauce
• 1 small onion, finely diced
• 1 red capsicum, diced
• 1 carrot, grated
• 3 gherkins, diced
• 1 cup UNCLE TOBYS Quick oats
• 1 egg, lightly beaten
• 2 tbsp parsley, chopped
• pepper, to taste
• oil for cooking
• toasted hamburger buns and sauce, to serve

Coleslaw

• 150g white cabbage, finely shredded
• 150g red cabbage, finely shredded
• 1 small carrot, grated
• 2 sticks celery, finely chopped
• 1 small red capsicum, finely chopped
• 125g can corn kernels, rinsed and drained
• ½ cup low-fat coleslaw dressing or low-fat mayonnaise
• 2 tbsp chopped fresh chives

Method

1. Combine mince with mustard, curry powder, tomato paste and sauces. Add remaining ingredients and mix well.
2. Divide mixture into 8 equal portions and shape into patties. Refrigerate for 20 minutes.
3. To make coleslaw, combine all ingredients in a large bowl. Refrigerate until serving.
4. Preheat oven to 180°C. Heat oil in a medium non-stick frying pan over medium heat. Cook the patties for 2 minutes each side until golden. Transfer to a baking tray and place in the oven for a further 8 minutes or until cooked through.
5. Serve in buns with mustard, tomato sauce and coleslaw.

Nutrition

Australian Institute of Sport - From the "Survival for the Active Family" cookbook05 Nov 2018, Bakes and Grills, survival-for-the-active-familyBakes and Grills