Monday, March 4, 2013

Salmon Better Burgers - 112 calories per burger

Salmon Better Burgers - 224 Calories per serve (2)
They taste awesome!

Makes 15 x 80-90g burgers. Preparation Time: 15 minutes

2 x 415g tins Pink Salmon (drained) - 1050 calories
4 cloves garlic - 20 calories
115g Onions - 35 calories
3 spring onions - 15 calories
2 medium Carrots (200g) - 64 calories
2 large egg whites - 32 calories
Zest and juice of 1 lemon - 25 calories
6g fresh ginger - 5 calories
110g oat bran (3/4 cup) - 390 calories
1 teaspoon olive oil - 44 calories

  1. Grate carrot with skin on and set aside in large bowl.
  2. Peel and quarter onion.Peel garlic and roughly chop spring onion.
  3. Place onion, garlic, spring onion, ginger and 1 can of salmon in food processor and pulse until chopped fine but not mash.
  4. Add oat bran, lemon zest and pulse lightly again until combined.
  5. Add onion mix to carrots. Pour in remaining can of drained salmon, lemon juice, egg whites and mix until combined.
  6. Mixture should be solid enough to pat into balls with hands. Divide mixture into 15 (approximately 1/3 cup portions) and pat into burger shapes and place on plate.
  7. Refrigerate until ready to cook. (Can be cooked straight away)
  8. Heat a non-stick frypan and add olive oil - Do not let smoke!
  9. Place burgers in frypan turning once until well-browned approximately 2-3 minutes either side.
  10. Serve with desired salad or side vegetables.

The patties are soft and do not need any dressing. The lemon zest is the magic ingredient in this dish and a favourite in our home now! Burgers can be frozen for quick dinners in busy households.

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