Mediterranean Beefburgers with Red-Hot Tomato Salsa (Light meals)

 

                    Sun-dried tomatoes, garlic and herbs create a Mediterranean flavour, and a fresh chili and tomato salsa adds extra zing. Making our own burgers is so worthwhile, as they're much lower in fat then most pre-made burgers, and you can flavour them as ou please.

Serves 4

• 500 gr lean ground beef
• 60 ml whole wheat breadcrumbs
• 2 garlic cloves, minced
• 60 ml sun-dried tomatoes in oil, drained an finely chopped
• 30 ml chopped cilantro
• 4 burger buns
• 50 gr arugula

Tomato salsa

• 250 gr vine-ripened tomatoes, finely diced
• 1 red pepper, deseeded and finely diced
• ½ mild green chili pepper, deseeded and finely diced
• 1 red chili pepper, deseeded and finely diced
• 10 ml balsamic vinegar
• 15 ml snipped fresh chives
• 15 ml chopped cilantro

1. Preheata barbecue or cast-iron grill pan to medium.
2. Place the ground beef, breadcrumbs, garlic, sun-dried tomatoes and cilantro in a large bowl and use our hands to mix the ingredients together thoroughly.
3. Divide the mixture into four and shape into patties, about 10 cm across and a similar size to the buns.
4. Brush the grill rack or grill tray lightly with oil and cook the patties for 3-4 minutes on each side, until browned on the outside and cooked through.
5. To make the salsa, mix together all the ingredients in a bowl ; season to taste.
6. Split the buns in half and pop onto the barbecue grill to toast lightly ; place a few arugula leaves on each base, top with a patty and add a spoonful of salsa, then replace the tops.
7. Serve immediately.

Each serving : 34 g protein, 12 g fat, 42 g carbohydrate, 5.5 g fibre, 428 Calories.

BON APPÉTIT