When it comes to foods with a bad health reputation, burger and chips is a front runner. It’s all down to the killer combination of greasy red meat, white bread, and deep-fried white potato served with sugary ketchup and fatty mayonnaise. But there’s no need to say goodbye to burgers and chips once you decide to clean up your diet. Try this healthiest low-fat burger and chips version when you feel like treating yourself, and you’ll find that this low-fat burger and chips combination leaves you feeling less guilty than normal.
What makes it so healthy? Let’s start with the burger bun. It’s HTD protein bread, made with vitamin E rich sunflower seeds and wholegrain wheat-free spelt, which is easier to digest than white bread, higher in fibre and has a lower glycaemic index (for steady energy release). It’s also much higher in protein than traditional bread – that’s down to the inclusion of egg whites in the recipe. Then there’s the low-fat burger itself, made with lean beef to keep the protein content high and fat low, and metabolism-boosting chilli peppers.
White-potato chips have been swapped for skin-on sweet potato wedges for a higher dose of fiber, antioxidants and extra vitamins. Finally, this recipe calls for a homemade sugar-free tomato relish and a dairy-free garlic and herb sauce.
The Best Low-Fat Burger and Chips Ever
Ingredients
BURGER BUN:
- ½ batch HTD protein bread dough with sunflower seeds ground instead of whole
LOW-FAT BURGER PATTY:
200 grams ground beef (minced beef) - very lean, less than 10% fat
2 small red pepper (red capsicum) - finely chopped
1 small red onion - diced
2 generous pinches Sea salt
2 generous pinches ground black pepper
1 heaped teaspoon mixed herbs (usually Thyme, Marjoram, Oregano, Parsley, Sage, Basil)
2 cloves garlic - minced
SWEET POTATO WEDGES:
2 medium sweet potato
1 pinch salt - to taste- 1 pinch ground black pepper - to taste
1 pinch rosemary - to taste
1 tablespoon grapeseed oil
TOMATO RELISH:
2 tablespoons passata or crushed tomatoes (tomato puree with seeds removed)- 1 teaspoon liquid coconut nectar
½ teaspoon Mustard powder- 1 teaspoon red onion - diced
- ½ teaspoon garlic - minced
1 teaspoon apple cider vinegar- 1 pinch salt - to taste
- 1 pinch ground black pepper - to taste
DIP:
- ¼ small red onion - diced
3 leaves basil - chopped- 2 tablespoons coconut cream - it is best to use the cream from a tin of coconut milk that has not been shaken for a day
- 1 pinch salt
- 1 pinch ground black pepper
- 1 clove garlic - diced
Instructions
- Start by making half a batch of HTD protein bread. After the bread dough has risen overnight, divide it into 4 balls and set aside to rise in a warm place for a further 30 minutes.
- Once risen, brush each bread roll with water or egg and bake in a preheated oven (180°C) for 20 minutes or until the crust turns golden brown.
- Set the bread rolls aside to cool.
- Then, make the low-fat burgers by placing the minced beef, onion, jalapeno peppers, seasoning and garlic in a bowl. Mix thoroughly and shape into 4 thick burgers.
- Grill the burgers under medium heat until they are cooked to your liking.
- While the burgers are cooking, make the sweet potato wedges by washing and drying the sweet potatoes. Cut them into thick triangular wedges, then lightly brush them with rapeseed oil and place them on a non-stick baking tray.
- Sprinkle salt, pepper and rosemary over the wedges and place them in the oven to cook at 180°C for 20 minutes or until they are lightly browned and crispy.
- Make the relish and the garlic and herb sauce by mixing up the ingredients listed for each sauce.
- Serve the burgers in their protein buns along with your preferred salad ingredients, sweet potato wedges and a generous helping of your homemade tomato relish and garlic and herb sauce.
- Enjoy!
