Bonfire Night Beef and Bean Burgers

I hope you’ll forgive me for wondering if you’ll celebrate Bonfire Night, but after all the pics on social media relating to Hallowe’en, I think you might all be partied out! What fun everyone seemed to have and it was especially heartening to see all of those who professed to ‘never celebrating like this pre-WLS’ to having such a great time. I loved to see the inventive costumes; fun food; and high jinks that everyone enjoyed.

 

We shall still celebrate Bonfire Night even if in a more subdued way. I shall still have my ‘burger fix’ – it’s one of the few times of the year I throw some caution to the wind. This year

I’m making a version that I tried out during the summer – a lean beef pattie with the addition of chilli baked beans. It will be just the thing on a damp, chilly November evening. I will forego the bun (others in my family won’t so I give you the option but have left it out of the nutritional stats thinking you might join me).

 

I have also given the option of a de-constructed burger – as a ‘burger bowl’ recipe. A friend who is a Slimming World Consultant told me about this option which is very popular with her members. It’s basically a burger mix that is cooked before shaping then served in a bowl with the usual toppings (but no bread) and with a special sauce that is not dissimilar to one found at many fast-food outlets. I have used it as my inspiration and tinkered with it a little … but the idea was theirs. Whichever option you might choose I hope it proves to light up your night!

 

 

BONFIRE NIGHT BEEF AND BEAN BURGERS

Ingredients

METRIC/US

1 onion, finely chopped

600 g/11/4 lb very lean minced/ground beef or steak

2 cloves garlic, crushed

1 tsp smoked paprika

1 tsp mild chilli powder

1 tsp ground cumin

400 g/14 oz can chilli beans (red kidney beans in a chilli sauce), drained

1 tbsp chopped coriander/cilanto

salt and freshly ground black pepper

low-fat cooking spray or mist

Optional: burger buns/rolls/hummous/lettuce, sliced tomato and pickle to serve

 

METHOD

1.  Mix the onion with the beef, garlic, paprika, chilli, cumin, beans, coriander/cilantro and salt and pepper to taste. This is easiest done with the hands, then cover and chill for about an hour.
2.  Divide and shape the mixture into 4 burgers then spritz lightly with low-fat cooking spray or mist.
3.  To cook, preheat the grill/broiler to medium. Grill the burgers for 3-4 minutes on each side, or until well browned and cooked through.
4.  If liked, serve on burger buns/rolls (toasted if preferred) spread with a little hummous, topped with lettuce and served with tomato slices and a little pickle). Alternatively make into a ‘burger bowl’ and serve with the special sauce below.

 

SERVES 4

WLS PORTION: 1/2-1

CALORIES PER PORTION: 298

PROTEIN: 34.7g

CARBOHYDRATE: 25g

FAT: 6.6g

 

 

 

‘BURGER IN A BOWL’ ALTERNATIVE

To serve this recipe as a ‘burger in a bowl’ alternative spritz a large non-stick saute pan with low-fat cooking spray or mist. Add the beef and bean mixture and stir-fry for 6-7 minutes or until the beef is cooked through and the onion has softened. Meanwhile, mix 3 tbsp extra-light mayonnaise with 5 tbsp thick fat-free Greek yogurt (I used Fage), 1 tbsp American mustard, 2 tbsp tomato paste, 2 tsp white wine vinegar, a dash of smoked paprika and salt and pepper to taste. To serve, place some shredded lettuce, sliced gherkins, sliced red onion and chopped tomatoes in 4 small serving bowls. Spoon the beef and bean mixture on top and drizzle with the prepared sauce. Serve while still hot.

 

STATS FOR SAUCE:

SERVES 4

WLS PORTION: 1/2

CALORIES: 37

PROTEIN: 2.7g

CARBOHYDRATE: 4.9g

FAT: 0.9g