Hamburgers with mushroom sauce
Satisfy carnivorous hunger on the cheap with this fast meal.
Salt and pepper to taste
1/2 tbsp olive oil
1 medium onion, sliced
2 garlic cloves, minced
100g button or Swiss Brown mushrooms (stems removed), sliced
1/2 tbsp flour
1/2 cup beef or chicken stock
1 tbsp tomato sauce
1 tbsp low-sodium soy sauce
1/2 tbsp Worcestershire sauce
Sprinkle the flour over the vegetables and stir with a wooden spoon to coat. Stir in the stock, breaking up any lumps, and then stir in the tomato, soy and Worcestershire sauces. Cook until the gravy thickens; 2-3 minutes. Serve the burgers on toasted wholemeal buns, topped with the sauce.
Ingredients
700g ground sirloin, shaped into four burgersSalt and pepper to taste
1/2 tbsp olive oil
1 medium onion, sliced
2 garlic cloves, minced
100g button or Swiss Brown mushrooms (stems removed), sliced
1/2 tbsp flour
1/2 cup beef or chicken stock
1 tbsp tomato sauce
1 tbsp low-sodium soy sauce
1/2 tbsp Worcestershire sauce
Method
MINUTES 0-11: sear the “steaks”
Preheat the oven to 90ºC. On the stovetop, heat a large frying pan on medium-high. Season the burgers with salt and pepper. Add the oil to the hot pan, swirl, and add the burgers. Cook them until they’re browned on both sides and medium-rare; 3-4 minutes per side. Transfer the burgers to a baking tray and place it in the oven to keep them warm.
MINUTES 12-17: sauté the vegetablesAdd the onions, garlic and mushrooms to the frying pan and cook until they begin to brown; 5-7 minutes.
MINUTES 18-21: make the sauceSprinkle the flour over the vegetables and stir with a wooden spoon to coat. Stir in the stock, breaking up any lumps, and then stir in the tomato, soy and Worcestershire sauces. Cook until the gravy thickens; 2-3 minutes. Serve the burgers on toasted wholemeal buns, topped with the sauce.
Notes
NUTRITIONAL INFORMATION PER SERVING:
1840 kilojoules, 50 grams protein, 7g carbohydrates, 1g fibre, 22g fat, 406 milligrams sodium.
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