JUNE 2017 MUSCLE & FITNESS 43
FAST FEAST EAT
A better burger
This healthy burger dish is packed with protein,
not carbs or calories. BY CARLO FILIPPONE
BURGERS
570g lean beef mince
1 tsp finely chopped red onion
1tspfinelychoppedredchilli
1 tsp finely chopped green chilli
½ tsp finely chopped fresh parsley
Juiceof½lemon
3pinchesofseasalt
2pinchesofblackpepper
VEGIES
6 stalks asparagus
2 portobello mushrooms
1yellowzucchini,sliced
¼ cup olive oil
¼ cup
balsamic
vinegar
1tspchopped
garlic
2pinchesseasalt
2pinchesblackpepper
1.Prepare half of a charcoal
grill for direct high heat or turn
ononesideofagasgrilltohigh.
Mixalltheburgeringredientsina
bowlandthenwetyourhandswith
coldwaterandshapemeatmixture
into four patties. For the vegies,
place all ingredients in a bowl
and mix well.
- When the grill is ready, brush the
grate with oil and place burgers on
the grill over direct heat, cooking for
4 minutes on each side for medium-
rare.Removevegiesfrom the
marinade and place on the grill to
thesideoftheburgers. Brush the
vegie marinade over them as they
cook. Remove when tender and
slightly charred all over and
servewiththeburgers.
BURGER
AND VEGIES
SERVES 4
NUTRITION PER SERVING
427 39 g 5 g 28 g
CALORIES PROTEIN CARBS FAT
BRIAN KLUTCH
FOOD & PROP STYLING BY SUSAN OTTAVIANO
CHEW
ON THIS
An 85g serving of
lean beef mince
contains 14%
of your daily
dose of iron.