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Shitake Beef Burger with Caramelised Onions

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Makes 6 Burgers

Juicy beef patties, flavoured with shitake mushrooms, served with caramelised onions and fresh salad on a toasted bun. Lovely healthy low calorie burger.

Per serve: 1350.2kj (322.5cal); 7.5g total fat (2.8g saturated fat); 2.8g fibre


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You’ll need

Patties
500gms extra lean beef mince
50gms dried shitake mushrooms
3 garlic cloves, crushed
2 tbsp finely chopped rosemary
1 tbsp Worcestershire sauce
1 tbsp tomato paste
Dash Tabasco sauce
Salt and pepper

Caramelised Onions
2 onions, sliced finely
2 tbsp brown sugar
2 tbsp balsamic vinegar
2 tbsp water

3 handfuls of mixed greens: baby spinach, rocket, herbs, any lettuce you like…
2 tomatoes, sliced
6 tbsp sauce – tomato, barbeque, chilli (optional)
6 burger buns

Let’s go

Soak shitake mushrooms in hot water for 10 minutes to soften, then drain and chop finely. Combine all patty ingredients together and form into 6 large patties. Cover with cling film and place in the fridge (you could do this the day before if you just know it’s going to be a whopper or in the morning before work if you’re planning on burgers for dinner tonight).

While the patties are in the fridge, make the caramelised onions. Heat a pan on low, spray with oil and add the onions and a pinch of salt. Cook for 10-15 minutes until translucent. Add brown sugar, balsamic and water and continue to cook for a further 10 minutes.

Remove the patties from the fridge and bring up to room temperature. Heat a pan or the barbeque to medium-high and cook the patties for 2 minutes on each side. It’s up to you whether you toast the buns, but it’s nice if they are warm. Spray buns with a little oil instead of using butter and top each with a patty, tomato, greens and onions and sauce if you are using. Gorgeous!

If you just can’t have a burger without chips, slice up some potatoes, spray with oil and bake in a 200°c oven for 30-40 minutes. Another tip? Drink lots and lots and lots of water, get a good night’s sleep and look forward to tomorrow.

Why it’s good for you
Burgers are havens for kilojoules and fat – fatty mince, lots of cooking oil, lashings of butter on the bun not to mention the deep fried chips…. Moodie burgers use lean mince and big flavours to make sure they are tasty.
Per serve: 1350.2kj (322.5cal); 7.5g total fat (2.8g saturated fat); 2.8g fibre

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