Cooking over flames doesn’t have to be an unhealthy option, as Staff Sergeant Mark Wrightham explains with his healthy BBQ burger recipe.
An Army chef who has cooked everywhere from Canada to Catterick, Wrightham says using lean meat for these beef burgers brings down the fat content straight away, while the slaw will help you digest it all.
“The acid in the apple, lemon and vinegar helps to break down the fat in your body,” he says. The best way to eat them is in a bun, and Wrightham again highlights the healthy option.
“Choose a wholegrain bun. Bread takes a lot of time to digest, especially white bread.”
Best of all, these burgers will cook up just as well indoors on your stovetop frying pan, so you don’t have to let the weather ruin your party.
Home-made lean beef burger
500g lean minced beef (5% fat)
1 red onion, diced
2 garlic cloves, crushed
salt and pepper
½ tsp Dijon mustard
½ tsp Worcester Sauce
Heat the oil in a frying pan and add the diced onion. Reduce the heat and let the onion sweat slowly, adding the garlic afterwards so it doesn’t burn.
Put the beef in a mixing bowl and break it up with your fingers.
Tip in the onions and garlic, once cooled, and mix together. Add salt and pepper, mustard, Worcester Sauce, and then the egg. Mix thoroughly.
Separate the mixture into four portions. Mould the burgers using your hands, creating a depression in the centre so they cook evenly. Rest in the fridge for two hours.
Get the barbecue lit and the coals red hot. Then place the burgers on the BBQ.
Ensure each side is sealed before flipping. Grill for eight minutes each side until cooked through, or to the desired pinkness in the centre.
Serve on a wholegrain bun with cheese, two raw onion rings, a tomato slice and salad.
½ Savoy or white cabbage, quartered, cored and shredded
1 apple, cored and grated
2 carrots, cut into matchsticks
½ red onion, finely sliced
100g fat-free Greek yogurt
Juice ½ lemon
2 tsp cider vinegar
2 tsp Dijon mustard
Mix the cabbage, apple, carrots and onion in a large bowl.
In a separate bowl, mix the yogurt, lemon juice, vinegar and mustard. Season, then pour in the veg.
Stir well to coat in the dressing and eat immediately, or chill until you are ready to serve.