Beef Burgers with a Mexican Twist

 
Serves 4
Prep time:
Cooking time:
15 minutes

Ingredients:
4 wholemeal burger buns
Sliced cherry tomatoes & mixed salad leaves

For the Burgers:
300g lean minced beef
1 tsp rapeseed oil
1 red onion, finely chopped
1 clove garlic, finely chopped
1 egg yolk
½ tsp wholegrain mustard

For the Sweetcorn Salsa:
4 fresh corn cobs OR 340g tin of sweetcorn with no added salt
2 tomatoes, chopped
1 red pepper, finely chopped
½ avocado, stoned, peeled and chopped
2 spring onions, sliced
Handful of fresh coriander, roughly chopped with stalks removed
Juice of 2 limes
½ fresh red chilli with seeds removed and finely chopped (optional)
 

 Method:

  1. Start with the burgers: heat the oil in a pan and add the chopped onion. Turn down to a low heat and gently cook for 10 minutes until translucent and soft. Add the chopped garlic towards the end, so it doesn’t burn.
  2. Combine the minced beef, egg yolk and mustard in a bowl, adding the cooked onions and garlic, once cooled.
  3. Now the fun part! Using wet hands, shape the mixture into 4 round balls and flatten to make patties.
  4. Preheat the grill to hot. Cook the burgers under the grill for 15 minutes, turning halfway, until cooked through. Make sure you’re burgers are ‘well done!’ but not burnt!
  5. Meanwhile, make the salsa: boil the corn on the cobs in unsalted water until tender (8-10 minutes) and cool by running under cold water, then cut the corn off and place in a bowl. Or if you’re using the tinned sweetcorn, simply drain. Mix together the chopped tomatoes, red pepper, avocado, spring onions, coriander, lime juice and chilli (if using) in the bowl with the sweetcorn. 
  6. Almost there!
  7.  Cut the burger buns in half (lightly toast if you like), add the sliced tomato and mixed leaves to the base, followed by the burger and add a good spoonful of the sweetcorn salsa, before topping each with the other burger bun half

Suggestions:

Beef is a great source of iron and vitamin B12 but try to limit the amount of red meat you eat. The Department of Health recommends eating no more than 70g of red meat per day for adults and even less for children. To eat less red meat, try substituting with turkey mince, a low-fat protein!