Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Broccoli also contains compounds called glucosinolates, which can lower the risk of neurodegenerative diseases. These burgers are an absolute cinch to make and the whole family will love them.
CALORIES PER SERVING (3 BURGERS): 160
QUANTITY/SERVES: Makes 10 burgers
MACROS: FAT 42%, PROTEIN 28%, CARBS 30%
PREP TIME: 15 mins / COOKING TIME: 15 mins
INGREDIENTS:
1 head (approx. 250g) broccoli
35g fresh brown breadcrumbs
50g back bacon (excess fat trimmed off), chopped
½ a large onion, peeled and finely diced
50g mature cheddar cheese, grated
A small handful of flat-leaf parsley, chopped
1 egg, whisked with a fork
A pinch of salt
A pinch of black pepper
METHOD: Pre-heat the oven to 200 ˚C. Line a baking tray with baking parchment. Bring a large saucepan of water to the boil, place the broccoli head in whole and cook for 3 minutes. Take off the heat and immediately immerse in cold water. Pat dry with a tea towel and chop the broccoli up into small pieces, or pulse in a food processor. Place the chopped broccoli in a large bowl. Whizz up a thick slice of brown bread in the food processor to make breadcrumbs then add them to the bowl with the broccoli. Now heat up a frying pan and add the chopped bacon and onion and fry for 2-3 minutes on medium heat, until the bacon and onion are cooked but not browned. Add the bacon and onion to the bowl, then add the cheese, parsley, whisked egg, salt and pepper and using your hands combine all the ingredients, kneading everything together to make a burger-like mixture. Take handfuls of the mixture and form into burger shapes and place them on the lined baking tray, this recipe makes 10 burgers. Bake for 15 minutes.
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