Open Burgers with Healthy Fries!

POSTED BY Kimberley Bell | Sep, 17, 2018 |

In Auckland there are plenty of burger joints around which can be hard to resist (we all love a good burger). So as a nutritionist, I've made it a priority to create a healthy alternative so we can enjoy them more often at home. This open burger and healthy fries recipe is suitable for those on a weight loss journey, those with type 2 diabetes or insulin resistance, and it's family friendly. Everyone can construct their own, so you don't have to worry about fussy eaters, and It can be made high, moderate or low carb based on your needs (just depends on how many fries you serve up). And look, before turning your nose up at this because you can't see bread, just give it a go. Remember that it's what's IN the burger, not the bread that gives it the flavour. Enjoy :).

Yields1 Serving
Protein
 600 g beef or chicken mince
 2 eggs
Non-starchy Vegetables
 1 White onion
 4 Cloves of garlic
 lettuce
 tomato
 gherkins
 capsicum
 red onion
Carbohydrates
 potato or kumara (for the fries)
 Beetroot (for the burgers - optional)
Healthy Fats
 Cheese
 Avocado
 1tbs olive oil (for frying)
Other
 2 tbsp Tamari Sauce
 1 tbsp Whole grain mustard
Optional additions
 Lite watties bbq sauce or tomatoe sauce
 Mayo
 *NOTE: I'm not big on sauces from a sugar/canola oil perspective. And you will notice I don't normally use them in recipes. However, I love a good T-sauce on a burgerand a little sauce never hurt anyone. So please enjoy your favourite sauce on burger night guilt free! XX
1

Heat oven to 200 degrees. Chop the kumara or potato into "chips" and chop beetroot into thin round slices if you want beetroot (beetroot optional). Toss everything in olive oil or use an olive oil spray, add lots of salt, and place potato/ kumara/ beet slices in the oven for ~20mins.

2

To make mince patties, combine mince, diced onion, diced or crushed garlic, tamari sauce, mustard and eggs. Mix well (I just use my hands). Heat oil in a non-stick pan, mold a handful of mince mixture into a patty shape, and pan fry on high heat for approx 5mins each side. Repeat until mixture is gone (Should make around 6 patties)

3

Chop the rest of the non-starchy vegetables, cheese, avocado, gherkins etc. Place on a large platter, with a side bowl of lettuce and let everyone help themselves!!

Ingredients

Protein
 600 g beef or chicken mince
 2 eggs
Non-starchy Vegetables
 1 White onion
 4 Cloves of garlic
 lettuce
 tomato
 gherkins
 capsicum
 red onion
Carbohydrates
 potato or kumara (for the fries)
 Beetroot (for the burgers - optional)
Healthy Fats
 Cheese
 Avocado
 1tbs olive oil (for frying)
Other
 2 tbsp Tamari Sauce
 1 tbsp Whole grain mustard
Optional additions
 Lite watties bbq sauce or tomatoe sauce
 Mayo
 *NOTE: I'm not big on sauces from a sugar/canola oil perspective. And you will notice I don't normally use them in recipes. However, I love a good T-sauce on a burgerand a little sauce never hurt anyone. So please enjoy your favourite sauce on burger night guilt free! XX

Directions

1

Heat oven to 200 degrees. Chop the kumara or potato into "chips" and chop beetroot into thin round slices if you want beetroot (beetroot optional). Toss everything in olive oil or use an olive oil spray, add lots of salt, and place potato/ kumara/ beet slices in the oven for ~20mins.

2

To make mince patties, combine mince, diced onion, diced or crushed garlic, tamari sauce, mustard and eggs. Mix well (I just use my hands). Heat oil in a non-stick pan, mold a handful of mince mixture into a patty shape, and pan fry on high heat for approx 5mins each side. Repeat until mixture is gone (Should make around 6 patties)

3

Chop the rest of the non-starchy vegetables, cheese, avocado, gherkins etc. Place on a large platter, with a side bowl of lettuce and let everyone help themselves!!

Open Burgers with Healthy Fries!
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