How to Make Burgers With High Fibre Oatmeal and Parsley
Mmmmmmmmmm Burgers - Delicious and Nutritious!
Beef patties are delicious at any time, especially when they are sandwiched between layers of cheese, sliced onion, and iceberg lettuce to form a burger. This recipe for patties (which I plagiarized from my mother!) includes rolled oats as one of the ingredients. Oatmeal is high in dietary fiber and is reputed to lower cholesterol. It is also a complex carbohydrate and releases energy slowly over time.
Oatmeal Reduces Blood Cholesterol
Did you know that oatmeal is recommended as part of a healthy diet because it has been shown in studies that it reduces cholesterol?
According to this abstract on the National Center for Biomedical Research (NCBI) website,
"13 years support the suggestion that intake of oat β-glucan at daily doses of at least 3 g may reduce plasma total and low-density lipoprotein (LDL) cholesterol levels by 5-10%"
- 1 1/2 pounds round minced beef, the leanest you can get!
- 1 1/2 cups rolled oatmeal
- 1/2 a medium sized onion
- 2 to 3 ounces parsley, chopped
- Several pinches black pepper
You don't have to be fussy about the ingredients, after all cooking is an experimental process and you can vary the quantities/proportions the next time to suit your taste! The addition of rolled oats adds texture to the burgers/patties, especially when the mince is somewhat fatty making for a greasy patty. Also oatmeal is a complex carbohydrate, high in iron and fiber. It is also reputed to lower cholesterol.
- Chop the parsley into small quarter inch pieces
- Slice the onion and chop into similar size pieces to the parsley
- Mix the parsley and onion together
- Sprinkle the oatmeal over the mince in a bowl, basin or whatever and knead it through the mixture
- Add the onion/parsley and and a few pinches of ground black pepper and knead it through the oatmeal/mince
- Break off lumps of the mixture, roll into a ball in your hands and flatten onto a greased baking tray or glass casserole dish lid. Casserole dish lids are probably the best surface for cooking on as the glass is relatively non stick and in any case the fat in the burgers makes greasing unnecessary. Also you can scrub vigorously when washing up, not the case with non-stick coatings!
- Cook in a pre-heated oven at about 200 deg C or 390 F. You can reduce the temperature to 180 C or 355 F if using a fan oven. Alternatively you can grill them, turning halfway through
- Cook for about 40 minutes, turning the patties half way through.
If you liked this, check out a recipe for a tasty, spicy, and nutritious tomato and celery soup.
© 2012 Eugene Brennan