Free Healthy Recipe - Pork Burgers with Sage and Caramelised Onions

Dairy free, Low GI

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A twist on the traditional beef burger, try these pork burgers for a more gourmet barbeque.

Ingredients
500 grams lean pork mince
1 small onion, finely chopped
2 cloves garlic, crushed
1½ tbsp fresh sage, chopped
1 tsp fennel seeds
sea salt and cracked black pepper
2 tbsp olive oil
2 red onions finely sliced
1 tbsp salted capers, rinsed thoroughly and dried
1 tbsp sage, chopped
1 tbsp balsamic vinegar
4 wholemeal sour dough buns
2 small beetroot bulbs, peeled and grated
small handful rocket
1 small avocado
Method

Heat oil in a large frying pan over low heat. Add the onions and salted capers and cook very slowly for 15-20 minutes, stirring occasionally. When onions are soft and golden add the sage and balsamic vinegar. Cook onion over low heat for a further 5 minutes.

Mix together the pork mince, onion, garlic, sage and seasoning. Divide evenly and with your hands make 8 flat patties.
Heat a non-stick pan (BBQ/Grill) until hot. Cook for about 3-4 minutes each side or until cooked through.
Serve the burgers topped with the onion in a bun with fresh rocket and grated beetroot, and avocado.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 35 mins
Ready in: 45 mins


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1985 kj
Calories 474 kcal
Fat 26.7 g
Saturated Fat 6.3 g
Total Carbohydrate 25.3 g
Total Protein 31.5 g
Fibre 4.2 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.



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