The super-fast shape-up plan: Bread-free burger with sauerkraut
With a few tweaks, it is possible to have something similar to a regular burger – that isn’t drenched in fat and squashed between a carb-tastic bun. Any lean minced meat works and adding a spoonful of sauerkraut is a great alternative for gherkin lovers, particularly as it helps maintain a healthy microbiome. Tomato purée is high in lycopene, a carotenoid antioxidant that supports healthy lungs, and is MUCH better for you than ketchup. Use liberally.
PREP 5 minutes
COOK 20 minutes
CALORIES PER SERVING 216 with minced beef, or 205 with minced turkey
1 tsp sesame oil
2 tsp rapeseed oil
½ red onion, finely chopped
100g mushrooms (button, chestnut, shiitake), finely chopped
250g minced beef (5% fat) or turkey
2 tsp finely chopped rosemary
1 gem lettuce, leaves separated
2 tbsp sauerkraut (optional)
6 slices of cucumber
2 tsp tomato purée
- Heat half the oils in a frying pan over a medium heat. Add the onion, mushrooms and a splash of water, and cook for about 5 minutes, stirring occasionally, until they have softened. Set aside in a bowl until cool enough to handle.
- Mix the minced beef or turkey and rosemary into the onion and mushrooms, seasoning well. Divide the mixture and shape into 2 burger patties about 2cm thick.
- Add the remaining oils to the pan over a medium-low heat and fry the burgers for about 10 minutes, turning every couple of minutes so they cook through. Serve wrapped in the lettuce leaves and topped with the sauerkraut (if using), cucumber slices and tomato purée.