Muscle & Fitness Australia - Issue 352 - June 2017

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.

2. 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.