Burger & Fries
| Published: 28th December 2007 15:53 |
Burger and fries
The bulgar wheat brings a sweet nutty flavour to the burger as well as reducing the calories per portion. By keeping the chips extra chunky you are minimising the amount of fat per 100g, on thin cut chips the surface area (coated with fat) is larger compared with the volume of potato (the nutritional part).
Servings: 4
Preparation Time: 25 minutes
Cooking Time: 35 minutes
Ingredients
For the Burgers
10g butter
1 Small onion, finely chopped
1 Red pepper, deseeded and finely chopped
250g Extra lean minced beef
100g Bulgar wheat
200ml Boiling water
½ tsp Thyme, chopped
1 tsp Parsley, chopped
1 Egg white, beaten
pinch Salt
pinch Freshly ground black pepper
For the fries
2 extra large baking potatoes, peeled
25ml Olive oil, for frying
10g Butter
2 sprigs of Thyme, chopped
2 sprigs of Rosemary, chopped
Method
1. Bring the water to the boil in a saucepan. Stir in the bulgar wheat. Cook, covered, over very low heat for about 10 minutes or until the liquid is absorbed. Remove from the heat and leave for 10 minutes. Allow to cool.
2. Melt the butter in a small saucepan, add the onion, garlic and peppers. Fry over a gentle heat until the onion is soft and very pale golden. Leave to cool.
3. Preheat the oven to 180°C/gas 4.
4. Cut the potatoes into thick chips approximately 2cm thick. Place a frying pan over medium-high heat and pour in a drizzle of olive oil. Gently fry the potatoes with the thyme, rosemary and knob of butter for 3-4 minutes, stirring to ensure the potatoes are coated all over with the mixture. Transfer the potatoes to an ovenproof dish and roast in the oven for 12 minutes.
5. Mix the mince with the herbs and egg white, season with salt and pepper. Add the cooled onions and bulgar wheat, mix well.
6. Shape into hamburgers. Heat a non stick frying pan and cook the burgers for 5 minutes on each side, until cooked through.
Serve burgers and chips with salad, I find I don't need a bun as the burgers are filling enough. Do have your condiments though Ketchup, mustard and dill pickles are all relatively low in calories and fat.
If I'm making these burgers for adults I put in a finely chopped chilli, or if you don't eat beef try a Greek version by replacing the beef with lamb and adding mint instead of thyme.
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