Indulge in a homemade lean beef burger that’s both delicious and diabetes-friendly! Made with extra-lean beef mince and served on a wholemeal roll with the added nutritional boost of beetroot, this burger is perfect for maintaining balanced blood sugar levels. This hearty and flavorful option fits seamlessly into your diabetes meal plan, providing essential nutrients without compromising on taste.
Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients:
- 400g extra-lean beef mince
- 1 teaspoon extra-virgin olive oil
- 1 small brown onion finely chopped
- 1 clove garlic, crushed
- 1 egg
- 1/2 cup traditional rolled oats
- 1 tablespoon Kecap Manis (Malaysian Soy Sauce)
- 1/2 tablespoon extra-virgin olive oil
- 4 wholegrain rolls
- 1 cup iceberg lettuce, shredded
- 4 slices of canned beetroot, drained
Method:
- Heat a non-stick frypan and add 1 teaspoon olive oil. Gently fry onion and garlic until transparent (about 5 minutes).
- In a large bowl, combine mince, onion and garlic, egg, oats and Kecap Manis.
- Shape into four patties using slightly moistened hands.
- Cook the patties in a lightly oiled pain (1/2 tablespoon olive oil) or on the barbecue, until well-cooked (about 10 minutes each side).
- Serve on rolls with lettuce and beetroot
Nutritional analysis per serve:
Energy 1780kJ; Fat 12g, Saturated fat 3g; Protein 34g, Carbohydrate 42g; Fibre 7g; Sodium 710mg
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Extra-lean beef mince is high in protein, which supports muscle mass and helps maintain satiety without spiking blood sugar levels. It's also low in fat, reducing calorie intake while offering vital nutrients like iron and zinc, and is rich in B vitamins to support energy metabolism and overall health.
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Beetroot is rich in antioxidants, containing compounds that reduce inflammation and support heart health. With its low glycemic index, beetroot helps control blood sugar levels with minimal impact on glucose spikes. It’s also high in fiber, which supports healthy digestion and steady blood sugar control.
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Wholemeal rolls are high in fiber, which slows digestion and absorption, helping to maintain stable blood sugar levels. They also have a low glycemic index, reducing the likelihood of blood sugar spikes compared to refined bread, and are nutrient-dense, providing essential vitamins and minerals like magnesium and B vitamins.
Check out some other recipes for burgers:
- Healthy Turkey Burger
- Falafel Burger
- Herb-Crusted Chicken Burger
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