A Tasty Burger without the Guilt
June 1, 2010 No Comments
Tasty, but is it a healthy option?
Nothing beats a tasty burger accompanied by great atmosphere and good friends! Perth is full of top quality burger spots that produce hundred of mouth-watering treats on a daily basis, whether it’s Jus Burgers in Leederville, Alfred’s Kitchen in the Swan Valley or one of the many restaurants scattered across the city.
But all too often a burger comes with the connotations of excess fat and guilt. While it’s fine to eat everything in moderation, regular consumption of restaurant-produced burgers can lead to serious health problems; not forgetting the chips on the side and financial cost of eating-out on a regular basis.
Eating at home is always the healthiest option
In your own kitchen you can use fresh, healthy, low fat ingredients without the guilt! However, more than often it’s a challenge to create a tasty meal that satisfies both your hunger and taste-buds.
Fortunately, Esther, a good friend of mine gave me the recipe to a great healthy meal; and it’s none other than a BURGER! A Lentil Burger to be precise! She tells me, “It’s yummy! Lentils are one of the best vegetable sources of iron, and they’re great for vegetarians.” She’s right, lentils are full of iron and protein (including the essential amino acids isoleucine and lysine), and are readily available at your local supermarket.
Give the recipe a try. Perhaps skip the restaurant food this weekend, invite some friends over and impress them with your skills in the kitchen. And after all that post up a comment and tell us, was it delicious?
Dr Sean Tan is a chiropractor at Capacity Health, Subiaco, Perth Western Australia. Read more…
The Lentil Burgers Recipe
Ingredients (serves 4)
- 1/2 cup (130g) low-fat plain yoghurt
- 1/4 cup (60ml) lemon juice
- 2 tbs tahini*
- 1 cup cold mashed potato
- 400g canned brown lentils, rinsed, drained
- 1 tbs mild Indian curry paste
- 4 spring onions thinly sliced
- 1 egg
- 1/2 cup dry breadcrumbs
- 1 tbs vegetable oil
- 4 wholemeal buns
- 4 slices tomato
- Snow pea shoots, to garnish
Method
- To make the dressing, place the yoghurt, lemon juice and tahini* in a small bowl and stir to combine. Season with salt and freshly ground pepper, then set aside.
- Place the mashed potato, lentils, curry paste, spring onion, egg and breadcrumbs in a large bowl. Season with salt and pepper. Use your hands to bring the mixture together.
- Divide the mixture into 4 patties, using additional breadcrumbs to help shape the patties.
- Heat the oil in a large frypan over medium heat. Cook the patties for 2-3 minutes each side or until golden and warmed through.
- Serve on wholemeal buns with tomato slices, snow pea shoots and yoghurt dressing.
* Tahini is from supermarkets and health food shops.
Recipe source: Taste.com.au
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