Hamburger with BBQ sauce

Make your own fast food with this low GI recipe.

Serves 8
Ingredients:
1 x410g tin brown beans / sugar beans, drained
15ml vinegar (3t)
15ml Worcester sauce (3t)
2ml crushed garlic
200g lean, topside mince meat
1 medium onion, chopped
1 stalk celery, chopped
1 slice bread, crumbled (brown or white)
250ml oat bran (1c)
5ml instant beef stock powder (1t)
freshly ground black pepper
1 egg
8 hamburger rolls

Instructions:

• Mash the beans with the vinegar, Worcester sauce and garlic in a food processor.
• Add the mince, onion, celery, breadcrumbs, oat bran, beef stock powder, pepper and egg and mix to a firm consistency.
• Form into 8 hamburger patties.
• Lightly grease a frying pan with 5ml oil, ensuring that the oil is evenly spread all over the pan. Use an egg lifter to spread the hot oil in the pan.
• Fry the patties 5 mins on each side.
• Serve on unbuttered hamburger rolls with tomato, lettuce and BQ sauce.

BBQ  sauce:
1 onion, chopped
1 large apple, grated finely
1ml crushed garlic
5ml canola or olive oil
60 ml tomato sauce (4Tblsp)
1 tomato, chopped finely
125ml water (1/2cup)
20ml brown sugar (4tsp)
10ml Worcester sauce
5ml salt
10ml prepared mustard

• Saute onion, apple and garlic in the oil until transparent.
• Add the rest of the ingredients and simmer for 5 minutes.
• Serve on the hamburger patties.